12.4 Perjantai
Back Squat
2 x 10 rep @65%
- rest 2 min
Pari Metcon
60 C@J
60 Box Over
50 Front Squat
50 Box Over
40 Thruster
40 Burpee Box Over
30 Cluster
30 Burpee Box Over
- RX = 70/50
- Tanko Maasta
- 25 min cap
Back Squat
2 x 10 rep @65%
Pari Metcon
60 C@J
60 Box Over
50 Front Squat
50 Box Over
40 Thruster
40 Burpee Box Over
30 Cluster
30 Burpee Box Over
Suklaarasia osa 2/3 Parin kanssa 30 sec ON 30 sec OFF Buy In 140 DU Sit mennään 120 Wallball 100 KB Swing 80 KB Snatch vuorokäsin 24/16 60 Burpee Box Over 40 Front Rack Lunge 60/40 20 Power snatch 60/40 40 Front Rack Lunge 60/40 60 Burpee Box Over 80 KB Snatch 100 Kb Swing…
Deadlift 3@75% 3@80% 3 @85% 1@90% Shoulder Press 4×3@80% Emom x 12 Min 1 Squat Clean + 1 Cluster Every 30 sec
Retroperjantai 3:n Joukkue 3 Kierrosta 90 Cal Row 90 Lateral Burpee Over Bar 90 Power Snatch – 30 sec työ 1. Kierros Power Snatch @45/30 2. Kierros Power Snatch @52.5/35 3. Kierros Power Snatch @60/40 45 min cap
30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest
Squat Progressio Front Squat + Back Squat 2 + 4 rep X 3 sets @85-87.5% Front squat max *rest 3 min Metcon 6 x 2 min On 1 min Off A. Max Rep ¨DT¨ @50/35 B. 25 Goblet Squat + Max Rep KB Swings @24/16 ¨DT¨ 12 Deadlift 9 Hang Power Clean 6 Stoh A…
5 min find Heavy Push Jerk 5 rep 5 Min Find Heavy Push Press 3 Rep 5 Min Find Heavy Shoulder Press 1 rep Metcon 16 Min Emom Max Rep Touch N Go STOH @70% Päivän Push Press Painosta rest