Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

Nousut kohti maksimia:

Vaihtoehto1:
1-2 pidempää sarjaa tangolla.
50% asti vitosia
70% asti kolmosia
—> ykkösiä

Vaihtoehto2:
1-2 pidempää sarjaa tangolla
—> ykkösillä alusta asti

MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

Push Jerk
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: Technique work with moderate weight and 3-5 reps per set

Aikaa vastaan:

• N 30cal / M 40cal Assault Bike
• 30 käsipaino rinnalleveto & työntö (N 2x15kg / M 2x22,5kg)

4x 8min ON/3min OFF

A) 1500/1200m Row
20 Burpee over Bar
+
Max Double Unders in the remaining time

B) AMRAP 8
15/12 Cal ”Bike”
15 Wall Balls
15 Box Jump Overs

C) 800m Run
+
AMRAP in the remaining time of
10 Double DB Bent over Rows
10 Double DB Shrugs
10 Double DB Hammer Curls
10 Double DB Presses

D) EMOM 8
Alt D1 and D2
D1: 8-12 Toes-to-bar
D2: 8-12 Pullups

Back Squat

5-5-5-5-5-5 Build in max weight OTD.

Go Every 3:00

1,2,3,..,10 raaka rinnalleveto 70/45kg tai @60-70%
5-10 etunojapunnerrus käsien irrotuksella
30-50 tuplanaruhyppy

Aikaikkuna 20-30min

4-5rounds

15s ON / 45s Off
1) chin over rings / or bar
2) ring support
3) hollow hold
4) hs hold / free or on the wall

PIdä laadukkaana ja riittävän kevyenä!!

4-5sets:
15/12cal row
10m OH kb walking lunge @24/16kg´s
10 ttb

rest 3min between sets

Target under2,5-3min, not too fast !! / Scale weight or rep scheme if needed

EMOM x 12

hang squat snatch
6x2 (60-70%)
6x1 (70-75%)

Dip Practice
- Rings
- Bar, both single and dip bars
- Between Boxes
Use bands as needed.

The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.