Wod
8 min amrap
Treeni:
20 Db Box step ups 22,5/15 kg

15 T2b

Hiki:
20 box step ups
15 hanging knee raises

5x 2 Hang power snatch + 2 Power snatch 50-60%

Shoulder press 1-1-1-1-1-1-1-1-1-1 reps

L-sit Hold
Accumulate 60s
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Row Intervals

3 Rounds:

1 x 500m
1 x 400m
1 x 300m

Rest 2 min btw sets.

EMOM’15
1. 2-4 Bar muscle up
2. 2-6 Deficit HSPU (20kg)
3. 2 Rope climb

30-60 Minutes @ Zone 2 Heart Rate