19.-23.2.2018

18 helmikuu 2018
18 helmikuun 2018, Kommentit: 0

MAANANTAI
Hang Power Snatch + Overhead Squat + Hang Squat Snatch
5x 1+1+1

21-15-9
Squat Clean 60/40kg
Burpee-Boxover 60/50cm
15min cap

TIISTAI
Strict HSPU
9min OTM
1: 5 reps
2: 3 reps
3: 1 rep

For time
50 Situp
40 KB Swing
30 Shoulder to Ovehead
40 KB Swing
50 Situp
20min cap

KESKIVIIKKO
Every 1:45 for 7 rounds
7 Front Squat @ 65-70% + 2,5-7,5kg

Every 30s for 5 rounds
1: 1 Power Clean
2: 1 Hang Clean
3: 1 Clean
4: Lepo
-Aloita n. 60% maksimista ja kiipeä joka kierroksella ylöspäin raudassa

Weighted Plank 3x 1:20
-Vapaa lepo

TORSTAI
Strict Pullup
9min OTM
1: 5 reps
2: 3 reps
3: 1 rep

4 kierrosta ilman kelloa
8+8 1-Leg Hip Thrust
8+8 1-Arm Overhead Squat
20-30 1-leg V-Up (vuorojaloin)

PERJANTAI
Parin kanssa
3 kierrosta (36min)
4min Max Bar Over Burpee
3min Max Power Snatch
2min Max Cluster
1min Max HSPU
2min lepo

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