3.8 Lauantai
Floor Press
6 x 3 rep
- Go Every 2 min
- Find Moderate Heavy 3 rep (Not Max)
16 min Emom
- 5 Floor Press @70-75% Päivän 3 rep maxista
- 10 ¨Heavy¨ KB Swing
Floor Press
6 x 3 rep
16 min Emom
MAANANTAI 3-position Snatch (maa-polvi-taskut) -Etsi raskas. 3 RFT: 10 Thruster 15 Toes to Bar 20 Air Squat 12min cap TIISTAI 12min OTM Parittomat: 2-4 Handstand Pushup (strict) Parilliset: 4-6 Pullup (weighted) 5 RFT: 12 Burpee 45 sec L-Hang 10min cap KESKIVIIKKO Back Squat 6-4-2-2 Sumo Deadlift 3×10 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI…
16 Min Amrap 75m Object Carry + 10 Burpee To Target + 20 KB HangC+Jerk + 30 Air Squat 16 Min Amrap 500/400 m Erg + 10 Push Up + 10 Thruster + 20 Lunge (Tyhjä tanko) + CoreKimara A´la Laine
Lauantai Endurance TAI RÄSTI Every 6 min x 5 Rounds 40 Air Squat 30 Walking Lunge (weighted) 20 KB Snatch (10+10) 10 Burpee to target
Pull Up 3 -3 -3 -3 / Pull Up Practice *Weighted *Yritä parantaa edellisiin 3n setteihin 4 X 10 Push Press @60/40 10 T2B *rest 60 sec ¨Pump¨ 30 Banded Row 30 Band Push Down 25 Banded Row 25 Band Push Down 20 Banded Row 20 Band Push Down 15 Banded Row 15 Band Push…
2 x 15 min amrap + ¨core¨ 15 min 400/300m erg 1 round cindy 15 Air Squat 10 Push Ups 5 Pull Up 15 min 20 Box Step Ups Or Jumps 1 Round 30m Object Carry 10 Burpees To Target ¨Core¨ 8 x 30 sec On 15 sec Off (Alternating) Double Kb Overhead hold Legs…
”Deload Week” Tempo Back Squat 6 x 2 (5 s alas, 2 s stoppi) Tabata x 16 (8min) 1) Air Squat 2) DU 20 Sec Air Squat 10 Sec lepo 20 Sec Du 10 Sec lepo 20 Sec Air Squat jne…