hip & spine mobility

4 rnds for quality
30/30sec unilateral KB front rack hold
8/8 alternating superman
5/5 KB teapot

triset, 3 rnds
8/8 band resisted side plank clamshell
10m tiger walk (slow speed, focus on core
stability)
5/5 windshield vipers

week 1/6

WARM UP + TECHNIQUE 10-15min

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PUSH PRESS
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@60-69% jerk-% rest 2min

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DROP TO SPLIT *both side
3x3@barbell, rest 1min

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SPLIT JERK *split both side 1+1+1 aloita huonommalla
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@86% jerk-% rest 2min

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BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

banded lat pull down 3x10

superset, 4x
5/5 alternating ttb
5/5 one legged KB RDL

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

FOR TIME

30-20-10
kbs
barbell bicep curl
banded tricep

Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

Back Squat x10 (75kg)
KB swings x50 (28kg)
Front Squat x20 (50kg)
Box Jump x40
Overhead Squat x30 (40kg)
T2B x30

Rotating Stations Every 2:00, for 18:00 (3 Rounds):
Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters

Five 2.5-minute rounds of

• Run 400 meters
• Max-rep overhead squats

♀ 65 lb ♂ 95 lb