KEVYT VIIKKO
MAANANTAI
Overhead Squat 4×3
12min OTM:
2 Squat Clean
Painonnostossa tempaus
TIISTAI
Box Squat 6×2 – Räjähtävä
5 rounds for quality
1min Hollow Rock – saa jakaa lyhyempiin jaksoihin
10 Toes to Bar
KESKIVIIKKO
Floor Press 6×2 – Räjähtävä
4 rounds for quality
5 HSPU
10 Pistol Squat
15 Pullup
TORSTAI
Snatch technique
PERJANTAI
3:n joukkueissa:
200 Wallball
200 Front Squat – tanko maasta
200 Bar Over -Burpee
35min TC
MAANANTAI Clean 4×2 4min AMRAP 10 Front Squat 60/45kg 10 Chest to Bar/Pullup -4min lepo 4min AMRAP 10 Overhead Squat 45/30kg 10 Toes to Bar TIISTAI Pause Front Squat 5×3 5 RFT: 5 Deadlift 120/80kg 10 Bar Over Burpee 9min cap KESKIVIIKKO Bench Press 4×1 20min OTM Parittomat: 30-60 Double Under Parilliset: 10-20 Pushup TORSTAI…
Parin kanssa 2500 / 2000 m Row * split 250 / 200 100 Burpee 200 Sit Up 300 Air Squat 2500 / 2000 m Row 40 Min Cap
48 min 4 Kierrosta 3 min Erg 3 min Amrap ”Cindy” 3 min Erg 3 min Amrap ”Annie” *jatka Amrappia siitä mihin jäit
6 Min Amrap 60 Box Jumps + Max Rep Power Cleans @60/40 3 min rest 6 Min Amrap 45 Box Jumps + Max Rep Power Cleans @70/45 3 min rest 6 min Amrap 30 Box Jumps + Max Rep Power Cleans @80/50 ”Core” 5 x 30 sec On 30 sec Off Max L Sit
MAANANTAI Snatch 6×3 15min OTM 1: 45s Max Double Under 2: 5 Heavy Power Clean 3: Lepo TIISTAI Push Jerk 5×3 21-18-15-12-9-6-3 SDHP 35/25kg Push Press 15min cap KESKIVIIKKO Back Squat 5×3 3 RFT: 10 Toes to Bar 20 Jumping Lunge 30 KB Swing 24/16kg 10min cap TORSTAI HSPU 5×5 20min OTM 1: 3 Strict…
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40