OPTIONAL GYMNASTICS STRENGTH

2-3sets:
3-10 pull up
10 banded lat pull down (straight arms)
3-5 slow negative hspu kipping up / --> scale up deficit
5-10 pike push up

PYRI LIIKKUMAAN MAHDOLLISIMMAN LAADUKKAASTI

Every 2 mins for 10 mins do:
7 kipping Pull-ups
7 Squat Cleans, 50/35 kg
7 kipping Pull-ups

Remaining time is rest !

Extra:
Tabatha side plank with rotation ( use dumbbells)
8x20s/10s. , alternate for 4 rounds

Rings 2/2

• kip swing
• Low ring turns
• Low ring rmu

4 rounds for quality
1-3 rmu/ low ring rmu
5-10 toes to rings
10 renegade row
20sek reverse plank hold

Shoulder press 3x20

EMOM40:
a) 1-3 rope climb
b) 12/9 cal air bike
c) 4-8 double db devil's press
d) 12/9 cal bike / ski erg
e) rest

Work 30-45s / min.

Target: HR 70-80% of HR max, @zone 3.

As many Reps as possible in 10 minutes of :

5 Push Press 60/42,5kg
10 Pull-Ups
20 Box Jumps 20"

Day off

2km rameur
2km rameur dans un temps record

LOAD

2-3 rounds, 60-sec rest between rounds.

Banded pull-aparts – Focus on trunk control and keeping shoulders down and back - 12 reps, 5 sec eccentric.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

Bilateral shoulder flexion with wooden stick/PVC pipe – Keeping elbows close together (use band if required). Walk hands along wooden stick, as wide as possible – 7 deep, slow breaths.