3 x

30 sek käsilläseisontapito, 30 sek lepo
1 min max leuat

3 x

1 min lankkupito
1 min max toes to bar

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(24)
WRK 7:00 REST 1:00 x3
12 shuttle drops(10 meter)
6 dumbbell deadlift
12 plank taps
6 dumbbell strict press-2 sec up-2 sec down
12 breakdancers

Finisher
50 knee tap crunches
1:00 hamstring stretch

InBody -mittaus Kisakalliossa torstaina 27.4.2017 klo:17. Ilmoittautuminen varauskirjassa.
Maksu 15€/hlö suoritettava etukäteen Tiinalle, joka tekee mittaukset.

Testiin valmistautuminen:
Luotettavan mittaustuloksen saamiseksi on
- oltava ravinnotta ja juomatta vähintään 2 tuntia ennen mittausta
- vältettävä alkoholinkäyttöä 2 vrk ennen mittausta
- vältettävä voimakasta fyysistä rasitusta 12 tuntia ennen mittausta
- vältettävä diureettien (nesteenpoistolääkkeiden) käyttöä mittausta edeltävinä päivinä
- tyhjennettävä virtsarakko n. 1/2 tuntia ennen mittausta

Eli ei raskasta ateriaa ja reeniä ennen mittausta sekä muistakaa käydä pissalla :) Raskaanaoleville ei mittausta tehdä!

A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

-Käsilläseisonta
-Pystypunnerrus

Pystypunnerrus, 3 x 5

A) NOTES
- Strength: Our superset today focuses on the shoulders and lats, stay true to the tempo on the Z-press and maintain a good front rack position, knuckles by the chin.
- Metcon: Even though we have descending reps, this conditioning piece could get ugly if you go out too hot.
- Equipment: Medium & light weight, medium band.

B) WARMUP
4 Rounds:
2 Spider Man Lunge total
4 Scorpion Stretches total
8 Wall Slides
20 Jumping Jacks

C1) SINGLE ARM Z-PRESS
4 x 8-12 each 3s down. Rest 60s
C2) STRAIGHT ARM BAND LAT PULL-DOWN
4 x 20 each. Rest 60s
- Video shows both arms, perform a single arm variation
C3) DB FOREARM PLANK ROTATION
4 x 10 each. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
40-30-20-10 Single Arm Power Snatch
*Drop meters by 100 each round and reps of Snatch by 10 each round
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
5 deep nasal breaths in each position

All video links found here

---

NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SINGLE ARM HANDSTAND HOLD or PLANK
4 x :10-:20/side. Rest 60s
C2) WIDE PLANK
4 x :20-:30. Rest 60s

D) FOR TIME
400-300-200-100 Meter Run
20-15-10-5 Tuck Jump
- Goal: Challenging pace, push yourself but be able to increase speed on your last round.

TIME CAP = 11:00

• Alternative for Run: 400-300-200-100 Meter Row 100-75-50-25 Double Unders or Penguin taps 100-75-50-25 High Knees or KB March total

E) SCORPION STRETCH
As above

Eilinen

A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

A,
Snatch Deadlift + Snatch Pull + Snatch 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+1+1) in 15-20 mins.

B,
Every 1 min for 14 mins, alternating between:
10 Clusters @43/30kg
50 Double Unders

C,
2 rounds for quality of:
L Arm Farmers Carry, pick load, 15m
15 Band Pull Aparts
R Arm Farmers Carry, pick load, 15m
15 Band Face Pulls
L Arm Front Rack Carry, pick load, 15m
15 Scap Push-ups
R Arm Front Rack Carry, pick load, 15m
15 Scap Pull-ups

Athlete chooses the weight for the carries. Weight should be challenging but allowing for unbroken carries.

3 Sets
20 Band Pull Throughs
6-8 Single Leg GHD Hip Extensions 2011
30sec Single Leg Static Glute Bridge