LÄMMITTELY
Teema: Lantio
Aktivaatio - venytys
- Lonkan sisä- ja ulkokierrot
- Lonkan ojennus ja koukistus

Hallinta/voima
- Yhdellä jalalla lantionhallinta
- Core + lantio

KIERTOHARJOITUS
40-60s./liike
1. Lastausliike kp/kk
2. Yhden jalan mave (kuminauha+kk)
3. Renkailla askellus taakse
4. Rengassoutu
5. AKK + lankussa olkapääkosketukset

Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Complete Circuits)

Zone 1
01:00
Underhand Sled Push

Zone 2
RPE 9+
01:00
Run

Zone 3
RPE 9+
01:00
Row

Zone 4
RPE 9+
01:00
Run

Zone 5
RPE 9
01:00
Ski Erg Sprint

Zone 6
Complete reps, rest then repeat
5x
DB Push Press
00:05
Rest

Zone 7
01:00
KB Squat Jacks

Zone 8
01:00
KB Rack Carry

Zone 9
20x
Low Plank Hip Rotations

Zone 10
01:00
KB Deadlifts

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

Warmup:
2 rounds
10 squats
10 pushups
10 situps

pullups
5-4-3-2-1

Squat:
5 rounds
20kg x 5
20kg x 5
30kg x 3
50kg x 3
60kg x 3

3 rounds
20m walking lunges w/12kg DBs
alternating pistols 4/6/8

Hamstring machine
30kg
3x10

Deadlift
4 rounds
50kg x 5
85kg x 2
75kg x 3
75kg x 3

Assarit

A) E3MOM X3-4

• 8/8 DB Bulgarian Split Squat

B) 3-4 Rounds For Quality:

• 10-15 Banded Heavy KB Swing
• 20/20m DB Farmer Suitcase Carry (heavy)
• 30-60s Double KB fr Hold

3 set of A,B, C

A:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Rope Climbs,
Rest 2 mins
-- then --

B:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Wall Balls, 9/6 kg
Rest 2 mins
-- then --

C:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Med Ball Sit-ups, 9/6 kg
Rest 2 mins
-- then --

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

20 min echo
10 min bike
4 rounds:
Run 800m
Strict pull-ups 10
Goblet squat 20 (22,5kg db)
Sit-ups 20-30-40-50
Push-ups 15-20-25-30
Hang DB snatch 14-16-18-20 (22,5kg)
Bike 5 min

Easy pace or Max cal and reps