Lämmittely ja mobility

Köysikiipeilyä

12min amrap
Kaverin kanssa
Vuorotellen 100m koneella
ja oman konevuoron jälkeen aina 4 t2b

Loppuvenyttelyt

Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.

Tee 3 x 8 sarjaa pystypunnerruksia valitsemallasi välineellä
Lepää kierrosten välissä n. 1 min

5 rounds for time of

• 1 L-sit rope climb, 15 ft.
• 35 strict push-ups

3 Rounds - Continuous Moderate Effort
Run 300m
45sec Ring Plank
30sec Sorenson

4 sets:
20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

Rest as needed between sets.

Then

2:00 / side Pigeon stretch on a box

2:00 / side couch stretch

Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

The 7 Remix

7 Rounds

7 Box jump overs 24/20”
7 HSPU
7 Thrusters 115/75
7 T2B
7 KB swing 53/35
7 PU
7 Burpees

For 60mins
1km Row
2-5 Wall Climbs
40m Reverse Sled Drag
5/side Quad Rotations

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.