4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

3 x

1 min max reps wallball
1 min max reps knees to elbow
1 min max reps DB / barbell front squat
1 min max reps ab mat sit up

Lämmittely ja mobility

Käydään läpi, mitä opittu ja mitä tavoitteita ensi kauteen

Metcon
Toivetreeni:
12min amrap / omat lempi liikkeet

Loppuvenyttelyt ja kiitokset!

4 sets:
8-10/leg Single leg barbell hip thrusts at 3111 tempo
8-10 Glute Ham Raises (Sub banded hamstring curls to scale)
Rest as Needed

Day 2: working core + legs

• Basic stretching / yoga 5 mins
• Jumping jacks 10 reps
• Wall sit 30 sec
• Straight arm plank 30 sec
• Squats 20 reps (watch video before hand to check correct form)
• Lunges 20 reps

[10 sec break in between each exercise]

Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

2 power clean + 1 hang clean + 1 jerk
x 1 @ 70%
x 5 @ 75%

1 power clean + 1 hang clean + 1 jerk @ 80% x 1

AMRAP 3 min:
- 15 Kb swing (24/16 kgs).
- 25 Sit-ups.
- 15 Wall ball (9/6 kgs).

1 min rest.

AMRAP 3 min:
- 15 pull ups.
- 25 V-ups.
- 15 Box jumps (24"/20").

1 min rest.

AMRAP 3 min:
- 15 Gob squat (24/16 kgs).
- 25 Medball circles (9/6 kgs).
- 15 Diamond Push-ups.

1 min rest.

AMRAP 3 min:
- 15 Mountain climbers x 2.
- 25 Hollow rocks.
- 15 Bicycles x 2.

50 min massage

6RFT
3 TnG Push Jerk
15sec Med Ball Slams

Push Jerk @70% of Strict Press