20.11 Tiistai
Hspu
5 x Max rep strict hspu
*3 min rest
*max 1 abmat
**hsput jalat boksilla
Metcon
Every 3 min x 5
12 KB Snatch (6+6)
18 Box Jump Overs
Hspu
5 x Max rep strict hspu
*3 min rest
*max 1 abmat
**hsput jalat boksilla
Metcon
Every 3 min x 5
12 KB Snatch (6+6)
18 Box Jump Overs
14.11.2014 Deadlift 3×5 3 hengen joukkueissa: 100 Double under – kaikki suorittavat 100 Pullup 100 KB Swing 75 Double Under – kaikki suorittavat 75 Pullup 75 KBS 50 DU – kaikki 50 PU 50 KBS
MAANANTAI Deadlift 5-4-3-2-1 6x (12min) 30s ME Goblet Squat 32/24 30s lepo 30s ME Box Over Jump 30s Lepo TIISTAI 15min OTM Clean + Hang Clean 3 RFT 20 Hang Power Clean 20 Front Squat 20 Shoulder to Overhead 45/30kg 15min timecap KESKIVIIKKO 4x 5min ON, 5min OFF 1: 5 Bar Over Burpee 10 Deadlift…
5.1.2015 KB Clean & Jerk (opetellaan liikuttamaan raskasta kuulaa) ”Fran” 21-15-9 Thruster 42,5/30kg Pullup
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
Teams Of Three 12000 / 10 000 k row *Switch Every 250m *45 Min Cap 2N + 1 M = 10 750 m 2M + 1 N = 11 500 m
Kevyt viikko Clean & Jerk technique