11.2 Tiistai
¨Jack¨
20 Min Amrap
10 Push Presses
10 Kb Swing
10 Box Jumps
Acc.
2 x 3 min amrap (1 min rest between)
Strict Pull Up / Banded Pull Up / Ring Row
Strict Hspu / Double Kb Press
1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3
Similar Posts
9.-13.11.2015
MAANANTAI 3-position Snatch – taskut, polvi, maa. Etsi raskas rauta. 10min AMRAP: 2,4,6,8… Hang Clean Front Squat Handstand Pushup Painonnostossa tempaus TIISTAI Pullup 4×6 Parimetcon 14min AMRAP: 10 Wallball 7 Pullup / Ring Row -1 kierros vuorotellen. KESKIVIIKKO Deadlift 8-6-4 9min AMRAP: 3,6,9… Back Squat Box Jump TORSTAI Split Jerk 3RM 5 RFT: 40 Double…
4.2 Tiistai
Handstand / Handstand Push up Practice ~ 15min 9 min Acc Emom 30 sec KB Overhead Walk (R) + 30 sec KB Front Rack Walk (L) 30 sec KB Overhead Walk (L) + 30 sec KB Front Rack Walk (L) rest L Sit / Gymnastic Skill 3 x 60 sec On + 60 Sec Off
27.3.2015
Kevyt viikko Snatch technique
10.10 Torstai
12 Min amrap 60 Lunge 40 Kb Swing 30 Push Up + rest of the time Erg 12 Min amrap 75 Air Squat 50 Box Step Up + Max Object Carry 12 min amrap 60 Sit Up 30 Burpee To Target + Max DU´s / SU´s / Du Practice + ¨Core¨Kimara A´la Chief
5.8 Maanantai
Kestävyyskyykky progressio osa 1 Front Squat + Back Squat 7 + 13 reps *@60% Front Squat Maxista *Go Every 4 min For Time 5 Rounds 5 C&J @80/55 15 Box Jump Overs @60/40 *12 min cap
20.7 Lauantai
Push Press 3-3-3 Bench Press 3-3-3 *Find Heavy *Rest 90-120sec settien välissä 5 Round For Quality 6 Bench Press (70% Päivän raskaasta repistä ) 6 Kipping HsPu 12 T2B