EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

Rest day.

Read “A Deft Dose of Volume”

For time
- Ruck 3 miles

or

• Run 4 miles

♀ 30 lb
♂ 45 lb

Kipping pull-up and T2B technique

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EMOM20:

1. row x 45s
2. 30s kipping / jumping pull-ups
3. row x 30s faster than 45s row pace
4. KB´s front rack walking lunges x 14 steps
5. 30s x T2B's / kipping leg raises

➡️ next deload week 😍

Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.

2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg

3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg

4 rounds:

Row 4 minutes @2-3 HR Zone
2 minutes : Practice Kipping Pull-Ups or T2B's
Bike 4 minutes @2-3 HR Zone
2 minutes : Practice Handstand Hold, Plate Step-Ups or Handstand Walk

Snatch - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max snatch
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Snatch high pull
6 x 2 @ 100% of snatch

Split jerk from the rack
5 x 2 @ heaviest weight achieved in snakes and ladders last week

Optional accessories
3 Sets
10 Single leg rdl each leg
100ft D-ball carry
30 sec facedown GHD hold

Nousevat painot up to 83% jerk 1rm. Aloita haluamastasi painosta.

6x (2 Front squat+ jerk)

A: Bench press 10x3@67,5%, amrap sista setet
B: Snatch DL +Snatch pull x5
C: Front squat 4x3
D: Incline lat pull downs 3set
E: Sled sprint 6x2x10m

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)