Lepoa / huoltoa

Accessory Work
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get 3-5 bar muscle ups in (time cap 8 minutes)

and if you handle bar muscle ups that way you can get couple reps in PRACTISE RING MU'S INSTEAD OF THIS

Accessory Work
3-4 rounds of :
30-40% of max reps of kipping pull ups + 30-40% of max reps of strict hspu
rest 1-2 min bwn

Accessory Work
2 rounds
20 tuck ups
20 deadbugs
20 alt leg v-ups
20+20 side plank dips
20 cossack squats
rest 1 min

Cool down
3-5 min light cardio
5/5 thread the needle with slow tempo
5 cat cow strech
1+1 min side abs streching

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10+10 single arm kb hang snatches @light weight
10+10 single arm kb bottom up press
10+10 lateral box step ups
:40 Plank Hold

Then start to build for thruster weight

”Elizabeth”
21-15-9 reps for time
Squat cleans 61/43 kg
Ring dips

4 rounds with an empty barbell:
12 DL
9 Hang squat clean
6 Reverse grip press
45sec. of shuttle run btw rounds

---

2 rounds of banded thoracic flow

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Suitcase Deadlift
Step forward lunge
DB power clean
DB Push Press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

Warm Up
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 with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Deadlifts
Hang snatches
Thrusters
3+3 lunge elbow strech
3 inch worm with push up

OH squat 3 RM

Three 5-minute rounds of

200-m dumbbell farmers carry
Then as many reps as possible of

• 10 deficit push-ups (hands on DBs)
• 10 dumbbell squats

Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells