Askelkyykky taaksepäin tangolla 3x6

Samat painot

Noin 10-15min ajan:
Headstand / Handstand / Handstand walk Progressions
Post your skill progress in comments

• headstand
• handstand against wall (facing+toisinpäin)
• free handstand (kaverin kanssa)
• shoulder taps in handstand
• boxin päältä

Shoulder press 3x10

DL: 3x5

15min
60 Abmat
50 Box
40 Punnerrus
30 T2b/K2E
Loppuaika Burpee
Tulos = Burpeiden määrä

Progressions:

• False grip hang (use 5x15 s table)
• False grip pull-up (use 5x10 table)
• Transition drill while keeping feet on the ground (use 5x10 table)
• Negative muscle-ups (use 5x10 table)
• Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5x10 table)
• Muscle-up (no kipping, use 5x10 table)

5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

For time:

• run 1,6K
• rest 2min
• 20 full clean @ 60/42,5kg
• 20 box jump
• 20 walking lunge with 20kg plate overhead
• 20 box jump
• 20 full clean
• rest 2 min
• run 1,6K

Time cap: 35 min

• 1x8@65%
• 1x8@70%
• 1x6@80%
• 1x6@85%

5 x 40%
5 x 50%
5 x 60%

of your 90% 1RM

Banded Hip thrust 5 x 8

1 - 2 min REST between rounds

Painon kanssa tai ilman pelkällä kumpparilla.