Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Movement prep
3 Rounds of:

4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build-up to fast pace
1:00 Row @ easy and relaxed

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

Bodybuilding

A) Barbell Bent Over Row
E3MOM X6

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

B) Wide Grip Pull Up

• 3x Max reps (1-2 RIR) *rest 2min between

C) Strict press BB or DB

• 3x10 *Rest 2min between

D) DB Hammer Curl

• 3-4x 15/15

E) DB Bench Press

• 3-4x 12

*rest 2-3min between

PK
- 45-60min laite PK

*esim. Ski, Row, Bike, Run
- 5min kierrolla

Staattiset liikkuvuudet: (2 kierrosta)
30/30s box pigeon stretch
30/30s dargon stretch
30/30s KB ankle stretch

Dynaamiset liikkuvuudet: (2 kierrosta)
12 alt. 90/90 hip stretch
8/8 cossack squat (voi pitää räkistä kiinni) - Polvi liukuu varvaslinjan yli
12 alt. leg lift - Hae lonkankoukistajasta liike

Pistol skills:

level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan
level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku
level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku level 4. Box pistol squat 3 x 1-3/1-3

level 5. pistol squat

Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups