Pull Up
EMOM x 5
40% Max Rep Pull Upeista
Metcon / Accessory
3 x
SUPER SET 1
12 Narrow Grip Bench Press
+ Max Rep Push Ups
SUPER SET 2
12 (6+6) One Arm KB Bent Over Row
+ Max Rep Ring Row
MAANANTAI Back Squat 4×4 15-12-9 Power Snatch High Box Jump TIISTAI Clean 3×3 22-16-10 Front Rack Reverse Lunge Bar Over -Burpee KESKIVIIKKO Push Press 3×4 3 RFT: 25 Thruster 50 Double Under TORSTAI Front Squat 4×3 5 RFT: 7 Squat Clean 14 KB Swing PERJANTAI Snatch 3×3 10min AMRAP: 2,4,6,8… Plate Ground to Overhead Pullup
40 min easy work Amrap (Syke 55-65%) Erg 5 min 50 sit Up 50 Box Step Up 5 min Object Carry 50 Air Squat 50 Burpee
Saturday Strenght Every 90 sec X 8 (12min) *Find Heavy (teknisesti hyvä) Snatch 1 rep *Power or Squat Heti perään kun viimeinen 90 sec mennyt Every 90 sec x 3 3 x 5 Touch n Go Snatch @60-70% päivän maximista Metcon 10 min amrap 1-2-3……. Sandbag Over Shoulder Bench Press @70-75% max *lisää 1 toisto…
18.12.2014 5x 3-position Clean & Jerk (taskut, polven päältä, maasta, ylöstyöntö) 30-20-10 Overhead Lunge L-hang (sekuntia)
Weighted Pullup 3×5 10min AMRAP: 5+5 KB Clean & Jerk 10 Pushup 15s Hollow Hold
Front Squat Every 90sec x 10 Build Heavy (not max) 1 rep Metcon A-Osio 5 min amrap 9 DL 6 HPC 3 Jerk @Fatbar 58/38 2 min rest B-Osio Every 15 sec x 12 1 Thruster + Overhead Hold + 1 min max rep Thrusters @Fatbar 31/21