EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + kehonhuolto

NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

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NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.

25 cal row
20 wallball
25 cal bike erg
20 power clean
25 echo bike
20 burpee pull-ups

IGYG *split reps as you like

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

RCVR(25)
walk, run, jog, row, stretch, yoga or low intensity iso work

Finisher
50 alternating toe touch
1:00 IT stretch

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

Syklin toinen viikko, tää vielä painetaan kovaa ja sit vähän aletaan keventään volyymia ja testaileen seuraavan parin viikon aikana muscle uppeja, tempausta ja työntöä.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

CLEAN On The plate
5x2@kevyt pal 2min

POWER CLEAN + CLEAN
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

3 rounds:
1,2 km hill trail run
9 wall walks
90 double unders

40 min timecap.