KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Alkulämmittely ja mobility

Painnonnostoa

Wod 2 kierrosta 30s /30s
Tempaus kepillä
Burpee
Lankku
Juoksu
Kaaripito

Loppuvenyttelyt

AMRAP 18:

1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35#) (22.5/15kg)
50 Single Dumbbell Box Step-ups (24″/20″)
7 Rope Climbs (15ft.)

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM

AMRAP 5 x 4

7 Hang Power Clean 45/30kg
5 Push Press 45/30kg
3 Front Squat 45/30kg
10 Hanging Knee Raise

Rest 3 min btw. AMRAP´S

Accessory 20 minutes:

8 + 8 Banded Hamstring Curls
12 Tuck Ups
60s Wall Sit
6 + 6 One Arm Kb Swing

Tabata hollow rocks/hollow hold.

Then accumulate 30 challenging
ring rows. Have body as parallel
to ground as possible.

4 min AMRAP
12 cal ski
9 Push up with dumbbells
6 Push press (22,5 kg/ 15 kg)

REST 2 minute

4 min AMRAP
6 Push press (22,5 kg/ 15 kg)
9 Push up with dumbbells
12 cal ski

A,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Complete as many rounds as possible in 15 mins of:
7 L Arm Dumbbell Snatches @24/16kg
7 R Arm Dumbbell Overhead Squats
14 GHD Sit-ups
7 R Arm Dumbbell Snatches
7 L Arm Dumbbell Overhead Squats
21 Double Unders
7 L Leg Dumbbell Suitcase Lunges,
7 R Arm Dumbbell Push Press
14 GHD Sit-ups
7 R Leg Dumbbell Suitcase Lunges
7 L Arm Dumbbell Push Press
21 Double Unders

C,
For quality:
Go Outside

Choose something you can do outside the gym with a long duration and low intensity effort. Easy jog, trail run, or bike ride, etc...