AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run/ 250m Row

AMRAP 20:
10 Double Dumbbell Push Press (50/35#)’s
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

Kilos: (22.5/15kg)

Rest day, back pain

60 min massage

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)

Time Cap : 30 minutes

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
5 min bike or row , perform 10 air squat every min. total 5 times.
then
2 rounds with barbell
5 clean deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 sots press
then some front rack and squat mobility if needed 5-10 minutes and start lifting

Arm Rotation - 15 reps
Other Side - 15 reps
Push-ups 15 reps
Jumping jacks 15 reps
Jump rope 15 reps
Sumo squat 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds.

WEEK 6/6

WARM UP 15-20min

Perjantain saliohjelman + snatch technique

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@BB / RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH above knee
5[1+2]@RPE8 *2 quality reps reverse pal 2min

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt