11.12 Keskiviikko
Push Press 5 X 4
*Pyri lisäämään vime viikkoon
*Pysäytys rinnalla
*Go Every 2 min
WOD
20 Min Emom
- Max Cal Erg 60 sec
- 10 Deadlift @100/70
- Max Rep DU´s 60 sec
- 5 – 10 Hspu
Push Press 5 X 4
*Pyri lisäämään vime viikkoon
*Pysäytys rinnalla
*Go Every 2 min
WOD
20 Min Emom
Handstand Push up / Push Up Progression Hspu jo hallussa 10 min Emom 3-6 HSPUS Push Up Progression = 10 min Emom 3-8 Standard Push Ups WOD ¨Lynne¨ 5 x Max Rep Bench Presses + Max Rep Unbroken Pull ups / Ring Rows *RX Bench Press @Bodyweight *Rest ~3min between sets
Power Test Cal Row 35 M 27 N Strenght + Skill Emom x 20 Min Bench Press 6 Rep AHAP 30-50 Du´s
25.11.2014 Push Press 4×4 3x 1min Max effort Pullup/Ring Row 1min Max effort Shoulder to Overhead 70% of 4×4 1min Plank Hold 1min rest
20.8 Maanantai ”Big Clean Complex” Every 4 min x 6 Round (0:00,4:00,8:00,12:00,16:00,20:00) Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk Build Heavy…
Snatch tech + Snatch Complex 1 Hang Squat Snatch + 1 Low Hang Squat Snatch WOD 8 Min Amrap 10 Power Snatch 10 T2B 4 Min Rest 8 Min Amrap 10 Ohs 10 Pull Up / Ring Row
3 kierrosta (45 min) 5 Min erg 5 Min Amrap 10 Air Squat + 10 Sit Up + 10 Push Up 5 Min Amrap 30m Object Carry + 5-10 T2B *Pyri menemään koko treeni tasaisilla sykkeillä 70-80% Max