Penkki 6x3x85%
Lankkupenkki 4x5
Kahvakuulasoutu vuorotahtiin 4 maksimipituista sarjaa 24kg kuulilla
Kohautukset @ Trap bar 3x12-20

eiline / lepo

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12 kg

Back squat
135*5
135*5
150*1

squat
10

Yoga ball crunches
10

5 kierrosta

50 naruhyppyä
20 m matkalaukunkanto (o+v)
20 m tarjoilijakävely (o + v)

Aikaraja 15 min

Back Squat

5x5

3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

4 SETS EACH
Deadlift x8 (increase weight each set)
Pull-ups x8
-Then-
Power Snatch x6 (increase weight each set)
DB Bench (50lb DB)

Harjoitellaan rinnallevetotekniikkaa

• 12 min EMOM of 3 x clean, increase the weight each round

Box-kyykky 12x2x55% (lyhyet palautukset)
Maastaveto 6x1x60% (lyhyet palautukset)
Etuheilautus 4x20-30
Kelkka n.50% omasta painosta x 10 työntöä (lepää n.1min työntöjen välissä)