PREPARATION

2 rounds:

• Thoracic spine smash – Using foam roller or peanut. Mobilise into flexion, extension and rotation, focussing on areas you feel restriction/tightness – 60 sec.

• Thoracic spine mobilisation with BB and foam roller – Maintaining core activation throughout. Pause and take 3-5 deep breaths in areas of tightness/restriction - 60 sec.

Bent Over Neutral Grip Shoulder Fly: 3 x 12-15. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 60s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6 Rounds for time:
3 Bar Over Burpees
6 Deadlifts 100/70kg
12 Push-ups
24 DU / 50 singles

Every 4min x 6 rounds:
A)
40/30cal Row
20 T2B

B)
300m Skillmill Run
20 KBS 24/16kg (US)

• Alternate btw A & B
• Scale machines if needed

Banded Glute Bridge: 3 x 12-15. Rest 60s.
- no pause this week
+
- Scorpion Stretch x 60s each
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

40-50min Ski/row/bike @HR 60-65%
tai
Jessican uintiohjelma.

then 2 rounds
:45 ski erg
5 DB Front Squats (first round lighter than workout weight)

Workout
For Quality
20/16 calories of ski erg
15 double db front squats @2x15/22.5kgs
16/12 calories of ski erg
12 DB Front Squats
12/9 calories of ski
9 DB FS
9/7 calories ski
6 DB FS
6/5 calories ski
3 DB FS

Maint Point is to keep moderate pace on ski and hit unbroken sets on front squats. this is not for time, just get a good solid feeling on it!

Accessory Work
3 sets
10-15 kb russian swings
10-15 Strict knee raises
rest 2 min

Cool down
2-3 min light cardio
1+1 leg across body strech
1+1 min tricep strech

Partner workout, you go/ I go
1000m row
100 walking lunge
40 cal airbike
100 power cleans 60kg/40kg
1000m row
100 bar facing burpees
40 cal airbike
100 air squats
1000m row

Weightlifting&Strenght
Every 2.5min for 9 sets
3sets :high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3sets :snatch pull + 2 x hang snatch (above/below knee) @60-70% (low catch/squat)
3sets :snatch high pull + hang snatch @70-80% (low catch/squat)
add + 2,5-5kg to each compared to last week.

then rest 3-5 minutes and perform
3x3 snatch deadlifts @100-110% of 1rm snatch
rest 2 min bwn. focus on right "line on pull"

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min hamstring/hip flexor strech at the same time
1+1 min forearm streching

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then we do 2 sets of
50 single unders
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up
5 wall ball shots

4-5 sets for quality
Double unders x 30-50 reps
Ring or Bar Muscle ups x 2-4 reps or 3-5 burpee pull ups
Heavy wall ball shots x 8-12 reps
rest 1-2 min bwn rounds