Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

squat clean

LÄMMITTELY
Tasapainoilua ja availuja

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
3 x 40s./20s
1. Stepperille/boksille nousu
2. Slam ball olan yli
3. Etuheilautus

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Thrusters @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

For time:

24 rounds:
200 / 250m bike erg
5 box jump overs
3 Toes to bar
1 Front squat @80% of FS 1RM

A: Hang power snatch+ double squat snatch 4x3
B: Clean pull+ power clean+ squat clear 3x3
C: Clean pull @80% of clean pull max. 5x3

Monday
Strength: pull up programme

Wod: 25 min Emom
1: row 10 cal + 5 D-ball clusters
2: ski 10 cal + 5 Burpees
3: bike 15 cal
4: run 100m + 6 DBSnatch@22.5/15
5: DUs 25 + 10 wall ball@9/6

Wod: go hard and fast ! Aim to keep a consistently high pace working at 85-95% of Max effort

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement