13.-17.3.2017

ByKaro Hakkarainen

MAANANTAI
Open 17.3
8min aikaa suorittaa
3 rounds
6 Chest to Bar
6 Squat Snatch

3 rounds
7 Chest to Bar
5 Squat Snatch

Jos 8min aikana molemmat suoritettu, saat 4min lisäaikaa suorittaa
3 rounds
8 Chest to Bar
4 Squat Snatch

Samalla protokollalla 9/3, 10/2 ja 11/1.

TIISTAI
Power Clean
Etsi raskas kolmonen

4x 2min ON, 2min OFF
10 Burpee Box Over Jump
Max reps Squat Clean 60/40kg

KESKIVIIKKO
Bench Press 5×5

15min AMRAP parin kanssa
5 Strict Pullup
5 HSPU
-1 kierros vuorotellen

TORSTAI
Front Squat 5×3

20min OTM
Parittomat: 5-15 Toes to Bar
Parilliset: 3 Hi Box Jump

PERJANTAI
7x 3min ON, 3min OFF
A: 10 Deadlift 85/60kg
20 Air Squat

B: 10 Pushup
20 KB Swing 32/24kg
Vuorotellen A ja B

Similar Posts

26.11 Tiistai

ByKaro Hakkarainen

3 kertaa ¨Heads Or Tails¨ Heads Tails 50 Box Step Ups/jumps 50 Squat To Box Step Ups/jumps 50 Wallballs 50 Double Squat Wallballs 40 Push Up 40 Hand release push ups (OR 30 HSPUS) 40 Goblet Squat 40 Weighted lunges (each leg) 40 V-Ups 40 Toes to bars 50 Russian Kb Swings 50Kb Swings 30…