" Kids Diane "

21-15-9

Polvet boxilla HSPU
Mave kuntopallolla

Overhead squat 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

Skill:
a, kipping pull up
b, legless rope climb progression

Tempaus 2x70,2x75,2x2x80%

Rive + työntö
1+1@70 x 2, 1+1@75 x 2, 2+2@80 x 2

Etukyykky 2x75%, 1x80%, 1x85%, kahdesti läpi

työntöveto 3x2@100%

5 x 3 rinnallevetoa riipusta

For time:

7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 185/135

4 Rounds of 40s on/20s off:

1a) Wall Balls (
1b) Hand Release Push-ups
1c) Barbell Sumo Deadlift High Pull (35/25 kg)
1d) KB Windmills (24/16 kg) (alternate sides each round)

*Score = total reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

4 Sets - Build load with each set of weighted movements. Emphasis on stability. Stay in control.
6-8/arm Half Kneeling Landmine Press (2111 tempo)
rest 30sec
10 Side Planks Clamshell/side
rest 30sec
10 Single Arm DB Powell Raise/arm
rest 60sec

HSPU

warm up:
classic gymnastic
ZOO walk "talicska"
3*5 push up

Headstand progression
with 10 workout