loppuleikit

harjoitellaan mittarimatoa
yhdenjalan mittarimatoa

hernepussin kuljetus

Muscleup-voimaa

3 x

1. 6 x Kippi tangolla suorin käsin mahd ylös
2. Vaakarengassoutu max reps
3. 3 x tempodippi (hitaasti alas)

5 x 10
Strict HSPU ( Any Progression)
https://vimeo.com/175132137

On a 50-minute clock, with no rest between

• 15 minutes of handstand practice
• 10 minutes of L-sit practice
• 5 minutes of double-unders
• 20 minutes of stretching

1:30-3:00

DAY 6
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight

E2MOM

15 - V-UPS
20 jumping lunge

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps