LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

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HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa jalkoihin sekä ylävartaloon. Tähtää liikkeiden haastavuudessa siihen, että saisit työskenneltyä hyvällä poltteella ja tuntumalla koko harjoituksen läpi. Panosta erityisesti wallwalkeissa ja jefferson curleissa hyvään liikkeen hallintaan.

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)

+
Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
2 Rounds @ empty barbell
5 Muscle cleans
5 Strict presses
5 Front squats
5 Push presses
5 Thrusters
+
Build to workout weight for thrusters
* Practice a few short sets of other movements between sets.
+
@ workout weight
10/7 (cal) Air bike
6 Burpee box jump overs
2 Bar muscle-ups
10/7 (cal) Row
4 Thrusters
2 Wall walks

In teams of 2

12'AMRAP
Buy in: 120 cal row
Then AMRAP, change after full rounds of:
6 KB swing @24/16
6 pull up
6 KB squat clean
3' rest
10'AMRAP
Buy in: 100 cal row
Then AMRAP, change after full rounds of:
6 (3/3) one arm KB snatch
6 ttb
6 goblet squat
2' rest
8'AMRAP
Buy in: 80 cal row
Then AMRAP, change after full rounds of:
6 burpee
6 (3/3) one arm KB STOH
6 KB goblet thruster

3 Rounds of:

2/side (each way) Xiao Pengs
4/side Lateral Romanian lunges
6/side Tactical ankle rock

3 Rounds w/ empty barbell

3 Hang muscle cleans
5 Hang power cleans
3 Push presses w/ 2-sec pause @ overhead
5 Hang power clean and jerks
3 Power clean and jerks
+
3 BTN push presses
3 Snatch balances
3 Tempo overhead squats @ tempo 3111*
3 Sotts press
* 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

"Cindy"

5 pull-ups
10 push-ups
15 air squats

3 x 5-30s

*rest 90s

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

3 rounds:

30 russian twists with DB
8+8 side plank rotations with plate
10-14 long arm crunches with plate

rest 90s btw rounds

EILINEN tai

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

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks
Overhead squats

– Rest as needed between sets –

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg

** All sets of each movement need to be unbroken (so 10 UB power clean and jerks to start, then drop the bar before 1st set of 10 overhead squats)*