Deadlift
5 Rep @75 % / 3 rep @80% / max rep @85%
90 sec rest
Shoulder Press
5 Rep @70%/ 3 rep@75%/max rep @80%
90 sec rest
Every 30 sec x 10 Rounds (5min)
1 Power Clean
Every 30 sec x 10 Rounds (5min
1 Squat Clean
*niin raskas kuin mahdollista
*ei taukoa välissä
27.11.2014 Ring Skills 12-10-8-6-4-2 Ring Dip/Pushup KB Ground to overhead (vuorokäsin)
16 Min OTM 15/12 12/9 Cal Row Ski or Ass 3 Snatch @70-75% Max Heti perään 6 Min to Find Heavy Overhead Squat 2 rep ¨Finisher¨ 4 X 15 Bench Press (light weight) + 45 sec Plank Hold
Parin kanssa 0- 10 min 10 kierrosta 12 Deadlift 9 Hang Power Clean 6 Stoh 1 min aikaa vaihtaa painot 10 – 20 8 kierrosta 9 Deadlift 6 Hang Power Clean 3 STOH 1 min aikaa vaihtaa painot 20 – 30 6 Kierrosta 6 Deadlift 3 Hang Power Clean 1 Stoh Aina yhden setin jälkeen…
10.10.2014 Clean & Jerk 1RM Back Squat 1RM
MAANANTAI 3-position Clean + Jerk (taskut-polvi-maa-jerk) Etsi raskas rauta 3x3min AMRAP, 3min lepo 10 SDHP 45/30kg 10 Push Press TIISTAI Deadlift 8-6-4-2-2 5 RFT: 20 KB Swing 32/24 10 Burpee 10min cap KESKIVIIKKO Hang Snatch 2RM 50 Double Under 40 Pistol Squat 30 KB Snatch 24/16kg 20 HSPU 12min cap TORSTAI Pause Front Squat 5×2…
Back Squat 4×6 15-10-5 Thruster 30-20-10 KB Swing