13.2 Keskiviikko
Banded Speed Deadlift
10×2 @30-40% + Band
Every min x 10
Metcon
For Quality
3 Rounds
5 Strict T2B
10R + 10L Front rack KB Step Up @mod light-mod. – – – > terävästi
25 Banded Good Morning
30 – 45 sec Hollow Hold
Banded Speed Deadlift
10×2 @30-40% + Band
Every min x 10
Metcon
For Quality
3 Rounds
5 Strict T2B
10R + 10L Front rack KB Step Up @mod light-mod. – – – > terävästi
25 Banded Good Morning
30 – 45 sec Hollow Hold
Maanantai 13.8. 5 min Find Heavy Shoulder Press 1rm 5 min Find Heavy Push Press 1rm 5 min Find Heavy Push Jerk 1rm Condition Double Kettlebell ”Grace” 60 Clean & Jerk @2×24/2×16 8min cap Tiistai 14.8. 40min Emom 1. 15/12 Cal 2. 15 Deadlift @80/60 3. 35-50 Du 4. 10 Burpee Box Jump over 5….
Ring Skills 5 Round For Quality 6 High Box Jump 30 s Handstand hold 6 + 6 Pistol Squat 30 s Hollow Hold 6 Strict Ring T2B
Clean 1RM Back Squat 1RM
MAANANTAI Snatch Grip Push Press + Overhead Squat 4×4 (PP-OHS-PP-OHS…) 3x 5min on, 1min off 1min ME Wallball 1min ME SDHP 35/25 1min ME Box jump 50cm 1min ME Push Press 35/25 1min ME Burpee 1min lepo TIISTAI Snatch Grip Deadlift 3×5 1×10 Every 4min for 20min 20 KB Swing 24/16 20 Goblet Squat 24/16…
Endurance TAI Rästi viime viikolta 2×15 min Amrap (5 min rest) 100 Air Squat 50 Box Step Up (lintti tai kahvakuula sylissä) 50 Burpee To Target + Max Reps Thrusters @45/30 5 min rest
Deadlift 6×2 @82.5% *5-10kg lisää viime viikkoon *Pysäytä tanko ennen toista toistoa *2 min rest WOD 3RFT 30 Wallball 30 KB Snatch (vuorokäsin) 30 Box Jump Overs 20 min Cap *15 min Hardcap 👊😜