EILINEN tai

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

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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CLEAN On The plate
5x2@kevyt pal 2min

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POWER CLEAN + CLEAN
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

3x Klustereina*

Askelkyykky/split V1

Hipthrust V1

*Kluster: 8toistoa 40s taukoa ja perään 8toistoa

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

hip & spine mobility

3 rnds for quality
8/8 landmine kneeling rotations
5/5 landmine one legged RDL (contralateral hold)
3/3 cossack squat

dead bug w. WB hold between knees & elbows 4x5/5

kneeling hip CARs 3x5/5, slow & controlled

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats, pick load
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 5 Double Kettlebell Front Rack Box Squats, pick load
3x 5 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 5 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Eccentric Cossack Squats- 5 sec lowering and regular return

Eccentric Bulgarian Split Squat + Rock Backs- 5 sec lowering and regular return

Double Kettlebell Front Rack Box Squats- 3 sec down and 3 sec up

Eccentric Dumbbell Roll Backs- 5 sec lowering and regular return

Tempo Dumbbell Floor Press- 3 sec down and 3 sec up

Plank Shoulder Taps- accumulate the reps

B,
Every 3 mins x 10 sets
15 cal row
12 cal ski
9 cal echo bike

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 2

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Run, 1 mi
Dumbbell Bear Crawl, 22,5/15kg, 30m
Run, 800 m
35 Ring Push-ups
Run, 400 m
20 Strict Pull-ups

Goal
Sub 25 mins

C,
3 rounds for quality of:
Mixed Grip Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
Mixed Grip Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Athlete Instructions
Athlete Instructions
Mixed Grip Carry- front rack + overhead carry
Reverse Hypers- recovery weight

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets

For time: 10 rounds “Holleyman”
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run