Basics - headstand practise for 10 minutes using an abmat. Ensure you are making a tripod shape in the bottom position. Start learning how to balance on hands and head. If not comfortable with this then start on a box and introducing holding body weight with pike hold practising for 10 minutes.

5 sets of 3 negative pull ups
Start with the chin over the bar then lower yourself down as slow and controlled as possible
Rest at least 90 seconds between sets

Building strength in key positions for gymnastics
EMOM/6
1. Seated double DB press - 10 reps @ 9RPE
2. DB bent over row - 8 reps each side @ 9RPE

Core finisher
3 rounds
30 flutter kicks
20 v-sit ups
10 Russian twists with a med ball

3 rounds:
10 + 10 one leg deadlift
10 + 10 DB row
15 DB squat (tempo 2020)
-rest as needed-

EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, bs-%, rest btw sets 3-4min

20s on 20s off x10:
AMRAP wb (9/6)

AMRAP10
2-3 wall walks
7 cal bike erg

IGYG

--

rest 2min

--

AMRAP10
6 deadlift
6 bar facing burpees

IGYG

--

rest 2min

--

AMRAP10
6 box jump overs
6 stoh

IGYG

Part A).
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & OHS
(5-8 sets x 2+2+2)

Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+1 / 55%-70%)

A,
Pause Snatch Pull + Muscle Snatch + OHS
(5-6 sets 1+2+1)

B,
Snatch Pull + Hang Power Snatch + Snatch Balance
(5-6 sets 1+2+1)

1)
EMOM 10 mins
Odd: 10 alt. KB dead snatch for quality
even: 10 alt. KB dead Clean and Jerk for quality

2)
"the Ghost"
6 rounds
1. min: amrap cal arow
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt