Concept2 BikeErg 30km

Penkki 1x5 (nousu kovaan vitoseen, ei fail!!)
-noususarjat myös vitosina
-yhteensä 5-8 sarjaa

2lankun penkki Amrap (sama rauta, mikä penkin viimeinen sarjapaino)

Vipunostot maaten x20
Ojentajat käsipainoilla maaten x20
Hauiskääntö tangolla x20
-superina
-3 kierrosta

5 x Emom6
Rest 2min between sets

1. 8 pistol squat + 6 HSPU
2. 8 DB Snatch + 4 single arm Devil’s Press
3. 4 x 2 T2B + 2 C2B / pull up / 1 BMU -combo
4. 10 m HS Walk/ 20 shoulder taps
5. 50 DU’s / 50 single under
6. Max reps BMU/RMU/C2B/pull ups/T2B

2 min Rest

*split both side 1+1

2×2× 1+1@barbell, 3× 1+1@70%, jerk-%, rest 2min

Köysikiipeily
1x3
2x2

4 kierrosta
6 Etunojapunnerrus v1 (tarvittaessa deficit)
6 Pendlayrow v1
6+6 Vipunosto sivuille ja taakse v1

Dumbell shoulder press
3x8+8

Snatch

4-6 x 2 @ 74-79%, Go every 1:30
2-4 x 2 @ 79-84%, Go every 1:30

– Drop the bar between each rep, reset and go
– Build up within the percentage range each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Voima
E2MOM, 4rds
Front squat to box 8-10

3rds: rest as needed
crunches 10-15

WOD
Metcon
Amrap 6min 1-2-3-4-5-6-7...
Box step up
Slam ball

5:00 ergo, easy pace

Frog stretch
Cat/cow stretch
Hip circles
Glute bridge
Good morning
Ankle mobility

Squat therapy:
3 rounds
1) Mini banded / banded squats x 10
2) Plate counter weighted squats x10
(Hold plate to chest as you lower into squat extend arms out in front of you, core active)
3) Bottom to bottom squats x10
(Rest at the bottom, up back down as fast as possible)

5@40%, 5@50%, 5@60%, sp-%, rest btw sets 3min