19.-23.2.2018

ByKaro Hakkarainen

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

Similar Posts

10.1 Perjantai

ByKaro Hakkarainen

20 Synchro Burpee Box Over 60 Squat Clean  @35/25 20 Synchro Burpee Box Over 50 Squat Clean @45/35 20 Synchro Burpee Box Over 40 Squat Clean @52.5/40 20 Synchro Burpee Box Over 30 Squat Clean @60/45 20 Synchro Burpee Box Over 20 Squat Clean @70/50 35 min Cap *Tanko aina maasta *Skaalaa Squat Clean =…

30.8 Perjantai

ByKaro Hakkarainen

Parin kanssa 40 min window 20 rounds For Time (1 Vuorotellen) 5 Bar Facing Burpees 3 C2B / Pull Up 1 Deadlift @160/120 (85%) 20 Rounds For Time (1 Vuorotellen) 5 Wallball (12/9kg) 3 Hspu 1 Power Clean @100/65 *Loppuaika max rep STOH @70/45 C2B scale — > Pullup scale –> Jumping C2B scale –>…

13.12 Perjantai

ByKaro Hakkarainen

35 min Window _____________________________________ 20 Rounds (10 per person) 8 Bar Facing Burpees 6 Hang Power Snatches 4 C2B / Pull Ups / Jumping Pull Ups ______________________________________ 160 / 130 Cal Erg *Ensin 20 kierrosta *1 kierros vuorotellen *Kierrosten jälkeen ergo-ralli