24.11.2014
24.11.2014
Deadlift 4×4
22-16-10
Weighted Stepup
KB Swing (raskas)
24.11.2014
Deadlift 4×4
22-16-10
Weighted Stepup
KB Swing (raskas)
MAANANTAI Hang Power Snatch + Snatch 4×1+1 10min AMRAP: 5 Thruster 5 Shoulder to Overhead 5 Front Squat -jos paino menee maahan kesken kierroksen, suorita 10 burpee. TIISTAI 15min OTM 1: 3-5 (Weighted) Pushup 2: 10 Weighted Situp 3: 3-5 Weighted Pullup 5x 1min ON, 1min OFF (10min) 1: Max reps KB Swing 2: Max…
Bench / Floor Press 3×12 Pullup progressio 6×8 – 40s lepo sarjojen välissä 1x Max reps Ring Pushup 1min lepo 1x Max reps Ring Row
”Pappilankadun kummajainen” 10 Kierrosta 5 Pull up (Strict) / Scale 10 Ring Row 3 Hspu (Strict) / Scale –> 5 Heavy Push Press 1 Heavy Squat Clean ~80/60 *15 m Overhead Walking Lunge kierroksen jälkeen. 7.5m Oikea käsi , 7.5m vasen käsi
Back Squat 10-8-6-4-2 Parimetcon 8min AMRAP: 3 Power Clean 3 Boxjump -Heti perään: 6min AMRAP: 1,2,3,4,5… Thruster -1 kierros vuorotellen
Front Squat 5 x 3 @82.5-85% Metcon 1:30 On 1:30 OFF x 6 15 Burpee Box Over + Max Rep Front Squat @70/50 50 DU + Max Rep Power Clean
¨Deload Week¨ Pause Back Squat + High Box Jump / High Jump 6×2 + 3 Jump *5 sec pause pohjassa 15 Min amrap 30 Du 5 Ohs 5 Pull Up (Strict) 5 Hspu (Strict)