Mobility

DELOAD WEEK

A) Reaction drills

B) 4x3 tempo back squat
30X1 @50-60% 1RM

C) Core
3 rounds with partner
6-8 weighted explosive sit-up + throw
6/side weighted russian twist + throw

Banded Pushdowns: Max reps in 2:00
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1. 2+2+2 @60%
2. 2+2+2 @65%
3. 1+1+2 @70%
4. 1+1+1 @75%

6min AMRAP 3-6-9-12...
DB box step up 22,5/15
DB snatch 22,5/15

Rest 3min

6min AMRAP 3-6-9-12...
KB sumo deadlift high-pull 24/16
Burpee

Rest 3min

6min AMRAP (6)-8-10-12...
Cal row
Wall ball 20/14

12 days of Christmas
60/35kg
70lb / 45lb

1+1+1+1 Squat clean/ push jerk/ front squat/ split jerk
2 rMU
3 HSPU
4 Power snatch 60/35kg
5 Front rack lunges
6 WB
7 GHD SIT-ups
8 Cal AB / ROW / SKI
9 T2B
10 Box jumps
11 1-ARM DB snatch 70lb / 22,5kg
12 Thruster

500m soutu
50 kaloria assault/echo bike

Tavoiteaika miehet 5min, naiset 7.30min

4 rounds for time;
5 Up-downs
15s Bike Sprint - max effort.
or 25s Row/Ski - max effort
Rest approx 90s.

Goal: VERY HARD effort on the machine
Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights.

B) Back Squat
3 x 5. Rest 2:00
- build to a moderate heavy 5 in 3 sets.

6 kierrosta
500m soutu/hiihto tai 1000m pyörä
21 kahvakuula heilautus
15 Istumaannousu