MAANANTAI
Pull up- progressio Emom 7 + 1 viimeisille kierroksille Handstandpushup practice For time: 50 Douple under 20 Vertical kb-swing (24/16) 15 Knees to eLbows 15 Burpee to target Cap 5min.
TIISTAI
9.30 Huolto 16.00 Huolto 17.00 RästiWod (pe/la/ma) 18.15 Huolto 19.15 Huolto
KESKIVIIKKO
Sumodeadlift Find heavy 5 and make 3sets 6x Ot90sek Front Squat 3reps (with moderate weight that you can keep good form and power) Do 30 GHD hip extensions.
TORSTAI
20min amrap 20cal row or bike 10 HSPU (with deficit if you can) 15cal row or bike 10 Overhead squat (50/35) 10cal row or bike 10 Turkish get-up (24/16)
PERJANTAI
Power clean + push jerk practice Ot2m x10 Power clean + hang squat clean + push jerk
Do 30-40 Ghd Sit-ups (20-25 scaled)
LAUANTAI
10.00 Huolto 11.00 Huolto 15.00 RästiWod (ke/to/pe) 16.00 Huolto
SUNNUNTAI
Vauhtikestävyys +10min Handstandwalk practice