Front squat
4x10 55-60%

Warm up:

6 minutes jogging

Then 3 rnds:

10 m Deathmars
4 Tuck Jumps
5 + 5 Samson Stretch
5 Glute Bridges

5 x 5 rep
-weighted
-BW
-neg, weighted
-neg
-ring pullup
-ring row

add to chart

Blocked from Takomo Day 6! 🔥

Tämän päivän treeni pitää sisällään mäkivetoja.

6 x 1 min todella kovaa.

-lepo 3-4 min välissä, jos käytät sykevyötä niin alle PK-rajan.

Lämmittely ~10min

Hölkkä 5 min

Toetap walk 20 m
Calf stretch 30 sec/ side
Hamstring stretch 30 sec/ side
Spiderman paikallaan 30 sec/ side

Loppuverkka (älä skippaa)
~10 min hölköttely/ravistelu

5 Rounds of
20 Box Jumps
30 DB/KB Snatches
40 Situps
50 Double Unders

Rest 2min between rounds

BARBELL CYCLING (3/3)

E2MOM x6

5 Hang Power Snatch + 5 Power Snatch. Touch and go reps!

Overall RPE 4 to 4+

Warm up
3 rounds
10 reverse lunges with t-spine rotation
5 push up to downward dog
50 flutter kicks (each leg raise counts)
5 dynamic squat strech

Workout
20 min amrap
50 db/kb snatch from floor
50 push ups
50 sit ups
50 air squats

Accessory
2-3 rounds
5+5 tgu
10+10 single leg calf raises
15 supermans
rest as needed

AMRAP 7
10 DB Snatches 22,5/15kg
10 Wall Balls
10 Box Jump Overs

Rest 2min

AMRAP 5
8 DB Snatches
8 Wall Balls
8 Box Jump Overs

Rest 2min

AMRAP 3
6 DB Snatches
6 Wall Balls
6 Box Jump overs

Warm up 10 minute:

20 Deadbug
5 Push ups
20 Air Squat
3 downward dog
10 Knee raise run

3 rounds

*10 reps of single leg raise + single leg raise + double leg raise in stradle
(30 reps together)

*10 reps of diagonal sit up + sit up + diagonal sit ups
(30 reps together

*30 reps of plank leg twist & swing

TC 10 min