Tempaus polvelta + polvenalta

10 x (1+1)@77-90%

Snatch balance

6x2@70-

Takakyykky 3x3@80%

Vatsat 150kpl

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

1. Shoulders & triceps

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

11 Min AMRAP

30 Air Squats
20 Push Ups
10 Pull Ups

3111; 6-8reps; rest 60sec x 3 sets

10RFQ
250m Row
3 Heavy Power Cleans
Rest 90secs

20 Minutes Play
Balance:
- single leg
- Unstable Surface
- Thin/narrow surface

Työntö yhdistelmä (3 x rinnalle veto + 3 x jalat edesta (front squat) + 1 x työntö ylös)

A:
10 rounds:
1 Rope Climb
10 HSPU

B:
Core Complex!!

"Barefoot-Annie"
50-40-30-20-10
Double Unders
Sit Ups
(Take your shoes off and work on that foot strength!)