20.8-24.8.2018
20.8 Maanantai
”Big Clean Complex”
Every 4 min x 6 Round
(0:00,4:00,8:00,12:00,16:00,20:00)
Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk
Build Heavy Complex
100 Abmat Sit up For Time (8min cap)
21.8 Tiistai
Every 3 min x 5
Bench Press 3 Rep
*joka setin jälkeen max push up
*Tulos = nostettu kilomäärä + punnerrukset
Metcon
16 min
You go I Go
A. Row Max Cal
B. Fat Bar Deadlift Hold
*45 Sec työ
*15 sec vaihto
22.8 Keskiviikko
Back Squat
6-6-4-4
*2min rest
*Lisää painoa joka settiin
Accessory
3×12 Front Rack Lunge
3×12 Sumo Deadlift
3×6+6 Cossack Squat
23.8 Torstai
Gymnastics
5 rft
5 HsPu
10 Burpee
15 Air Squat
12 min cap
24.8 Perjantai
Parin Kanssa
Buy In 100/75 Cal Row
75 Partner Wallball
50 Clean & Jerk @52.5/35
75 Partner Wallball
50 Pull Up
75 Partner Wallball
50 Power Snatch 52.5/35
Cash Out 100/75 Cal Row
45 min cap