1.4 Maanantai
Back Squat
Every 2,30 min x 3 settiä
5 x @55%
5 x @65%
Max reps @75%
Accessory
2 x 12 Front Rack Reverse Lunge (6+6)
*1 min rest
Metcon
Every min x 10
10 KB Swing
5 T2B
Back Squat
Every 2,30 min x 3 settiä
5 x @55%
5 x @65%
Max reps @75%
Accessory
2 x 12 Front Rack Reverse Lunge (6+6)
*1 min rest
Metcon
Every min x 10
10 KB Swing
5 T2B
MAANANTAI Power Clean + Squat Clean 5x 1+1 – Kyllä, sama setti tehtiin viime viikolla, pyri lisäämään rautaa viime kertaan verrattuna. 10min AMRAP: 10 Deadlift 5 Hang Clean 10 Front Squat TIISTAI Handstand 3 RFT: 10 KB Shoulder to Overhead vasen 10 KB Shoulder to Overhead oikea 20 Pullup KESKIVIIKKO Deadlift 4×4 12min OTM: 1:…
Teams Of 2 2 Rounds For Max Reps (2 Min On 1 Min Off = 36 min) Max Calories Erg KB Devils Presses Handstand push ups OR Hr Push Ups Hang Power Cleans Toes To Bars Thrusters –> 2 min max calories 1 min rest –> 2 min max Devils Presses 1 min rest jne……
Snatch Technique + Snatch Emom For Quality ¨Durantes Core¨ Every 2:30 x 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec Hollow Hold
45 min (3x15min amrap) 15 min 500/400 m row/Ski + 15 burpee to target 15 min 60m Object Carry + 6-12 Pull Up + 12 Push Up 15 min 20 Box Step Up + 20 Abmat Situp + 20 Air Squat *Sykealue 75-85% max
Front Squat 10-8-6-4-2-4-6-8-10 3 RFT: 10 Front Rack Lunge 10 Bar-over Burpee
22.10.2014 Jerk 12×2 – OTM ”Burpee-Jackie” 50 Burpee 50 Thruster 20kg 30 Pullup