Ohjattu palauttava harjoitus

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"Palauttava harjoitus, jonka tarkoitus on edistää palautumista.

Alle 20-30 minuutin mittainen hikijumppa, jossa aineet lähtevät liikkeelle ja päälle noin 20 minuuttia pitempiä venytyksiä koko kropalle."

50 steps dumbell front rack lunges 2x22,5kg/2x15kg
25 devils press 2x22,5kg/2x15gk
50 DU
25 T2B
50 kb swings 24kg/16kg
25 box jumps 75cm/60cm

On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.
Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

Buy in : 30 burpee
Then for time :
10-20-30
Alt. DB snatch @22,5/15kg (total reps)
30-20-10
Toes to bar

Time cap : 13 mins
Goal : hard effort

Extra : Lateral Raises 3x12-15reps Rest 60”

Team wod
20 min amrap
In Teams of three
Run 400m
Row
Rest

Part 1.
3 Supersets of:
8 Back Rack Squat Jumps (for load)
+
50m Skillmill Sledge Push Sprint (for load)
This is a SPRINT, no walking. Adjust the damper accordingly (8/6).

• Rest as needed btw sets

Part 2.
4x8/leg Bulgarian Split Squats
- Back rack
- Athlete choice on load
- Rest as needed

Score: Bulgarian Split Squats

1A) Shoulder press 4x5x80%
1B) COPENHAGEN PLANK 4x(20s+20s)

For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-ups

Rx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00

Extra: Banded Facepull-apart: Accumulate max reps in 3:00

7min amrap

12 Toes to bar
48 Double under

Push Press 6