Shoulder press 4x6 reps

Mobility for lower body

45-90min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP.

HSPU x5
Pistol squat x10
Pull up x15

Handstand skills

3 rounds of:

Wall ball 1'
SDLHP 1'
Box jump 1'
Push press 1'
Row 1'
rest 1'

Tee viikonloppuna jtn muuta touhuilia kuin punttisalilla pyörimistä. Sisällytä esimerkiksi jokin ulkoilutreeni omaan tekemiseen , se voi olla vaikka kuulailua tai juoksulenkki, Padelin peluuta yms. Huolehdi kuitenkin et on hyvä fiiiis
maanantaina aloittaa uutta treenijaksoa.

Warm Up
ROW
1:00 easy @60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict pull up
10 step back lunges with twist with plate

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

ASSARIT
Sledge Drag for load 5x10-15m, rest 2-3 min bwn
perform 5-15m hs walk right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

By Wodliiga