13.7 Lauantai
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
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
”Open 15.3” 14min AMRAP: 7 Muscle Up 50 Wallball 9/6kg 100 Double Under -Normaalit skaalaukset käytössä, älä säikähdä muscle upia.
Front Squat 10-8-6-4-2 4 rounds: 5 Deadlift 10 Box Over Max reps Toes to Bar -1min lepo kierrosten välissä
¨ Wall Of Goals¨ – harjoittelua ~ 20 min 5 Min Amrap 5 Power Clean @70/50 7 t2B 3 min rest 5 min Amrap 5 Power Snatch @50/35 7 Hspu Corekimara loppuun
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….
Strenght Bench Press 6 – 4 – 2 – 2 *Go Heavy ! *rest 2min 20 Min Emom 1) 15 Box Jump Over 2) 9 Push Up + 4 Power Snatch @52.5/35
Deadlift 3×8 7min AMRAP: 8 Front Rack Reverse Lunge 12 KB Swing 18 Situp