Ring Dip progressions

• box dip
• scaled ring dip (legs in the ground and band)
• strict ring dip
• kipping ring dip
• perform 5 sets of 5-10 reps.

12 min 30 sec work 30 sec rest alternating

1) ring hold
2) handstand against the wall
3) hang from the bar
4) hollow hold

Käytä 10 min
- sleeper strech 1 min/puoli
- prayer strech 2 min
- käy lacrosse-pallolla forkut läpi

Tehdään joko tunnilla tai tunnin jälkeen itsenäisesti

Muscle clean
4x3 @50-60

Power clean + clean
4-6 x 2+1 @ 70-80%

Push press + split jerk
4-6 x 2+1 @65-75%

Yhden käden kulmasoutu 3x20 / käsi
-kevyt/keskiraskas

Penkki 5x1 (50-55-60-65-70%)
-2s stopit

Ojentajat kumpparilla 3x20

Hauiskääntö tangolla 3x10

5 sets of 3's of Good morning

Rest day - what did you do?

2:00 of each
Alt. Groiners w/Twist
Alt. Deadbugs
Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

Rope climb / legless rope climb
- tekniikkaosuus

3 rounds
3+3 seated rope pull ups/ 4+4 jumping rope pull ups
30m farmers carry

3 rounds
15 tuck ups
45sek weighted plank hold
Rest: 60sec

A)
EMOM 10
Cluster + Push Press + Push Jerk
1+1+1
- increase weight each min

B)
For time with partner (You go, I GO)
50 Deadlift @50/35
50 Front Squat
50 Hang Clean
50 STOH
50 Back squat

Timecap : 17 mins