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

 

 

 

 

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