Z2 Run

• 45-60min Easy Z2 Run

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 4x1x[2+1+2]@60%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
3x1x[2+2]@70%, fs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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video: HALTING CLEAN DEADLIFT

video: CLEAN PULL from POWER POSITION

video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

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Video: weighted SIDE PLANK

Uutta treeniviikkoa pukkaa, vähän miksailua taas mukana. Hyvää treeni viikkoa! Syklin toka viikko.

Emom5

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold

LÄMMITTELY
Kuminauhajumppa hartiarenkaan alueelle

Availut koko kroppa
• AKK - lonkankoukistajat
• Päinmakuulla jalan vienti ristiin
• Kylkimakuulla käden pyöräytys
• Selin t-kierrot
• Kyykky - takareisi pumppailut
• Kädet selän takana lapojen lähennys

VOIMA
Superina
3 x 4-6 leuanveto
3 x 8-10 pull over venytyksellä

KIERTOHARKKA
3-4 x 40s./20s.
1. Tuulimylly oik.
2. Tuulimylly vas.
3. Goblet squat kannat korotettuna
4. Perhosvatsat

Hang Clean pull 10-8-6-6 reps

plank & side plank TABATA

backsquat 3x3 @rpe7

15' EMOM
1: AMRAP knees to chest
2: AMRAP SU
3: AMRAP alt. DB snatch @17.5/12.5kg
4: AMRAP DB goblet lunges
5: rest

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height

8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs

Tessa Borodulin

Käsilläseisonta, käsilläkävely