EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

6x 5

EILINEN tai

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

TAI

OHS & FRONT RACK MOBILITY
Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video

2. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

3. 10 LATS STRETCH with band, video

4. 40sec DEEP SQUAT STRETCH with plate, video

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COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

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LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video 0:18

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 10 LATS STRETCH with band, video

1. 40sec DEEP SQUAT STRETCH with plate, video

A,
Pause Snatch 1-1-1-1-1

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

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

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

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

A) Easy warm up: 12min
- 200m row
- 8+8 WGS
- 8 high box step up
- 8+8 KB gorilla row
- 16 alt KB swing

B) Little faster: YGIG 12min
Split the reps
- 20 wall ball
- 40 rope jump
- 20 kb swing, OH
- 40 rope jump
- 20 sit up

C) Lets go: YGIG 12min AMRAP, alt 1&2
1. 6/8 Cal row & 4 burpee
2. 8 box jump & 4 DB CJ

2-2-2-2-2-2-2

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3 sets
1:00 Air bike (add speed each round)
10+10 banded side steps
5 banded hip bridges (pause 1 sec)
5 inch worm with push up
5+5 reverse lunge
5+5 half kneeling press

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 23 / 16 kg

Rest 4 Minutes Between Rounds.

25 Overhead Squats (35/25kg)
20 Single Dumbbell Hang Clean and Jerks (22.5/15kg)
15 Toes to Bar