25.5 Lauantai
8 min amrap
15 sit up
10 box Jump
5 Back Squat @70/50
4 min rest
8 min amrap
15 KB Swing
10 Push up
5 Front Squat @50/35
4 min rest
8 min amrap
Max meters erg
8 min amrap
15 sit up
10 box Jump
5 Back Squat @70/50
4 min rest
8 min amrap
15 KB Swing
10 Push up
5 Front Squat @50/35
4 min rest
8 min amrap
Max meters erg
Front Squat 4×4@80% *rest 2 min 2×6+6 Front Rack Lunge @mod heavy Metcon For Time 100 Burpee
Power Clean Technique 3 x 2 sec pause säärellä, polven alla, polven päällä 10 Min Emom 1 Power Clean (GOOD FORM) ¨Core + accessory¨ 3 Kierrosta 10 KB tempo Taters 30 sec Superman Hold 20 Tuck Ups 30 Sec Hollow Hold
Front Squat 5 x 5 @ 70% *rest 2 min sarjojen välissä ¨30 special¨ 3 kierrosta 30 Wallball 9/6 30 Box Jump Over 30 KB Snatch 24/16 16 Min Cap
MAANANTAI Snatch 1RM 4 RFT: 10 Shoulder to Overhead 20 Abmat Situp 10 Burpee 10min timecap Painonnostossa Rinnalleveto & Työntö TIISTAI Shoulder Press 10 @ 60% 8 @ 65% 8 @ 70% 8 @ 75% Back Squat 10 @ 60% 8 @ 65% 8 @ 70% 8 @ 75% KESKIVIIKKO 30min OTM: 1: 6-12 Burpee…
MAANANTAI Push Press 4×1 5 rounds (20min) 1min max reps Burpee 1min max reps Strict Pullup / Ring Row 1min max reps Pushup 1min lepo Painonnostossa työntö TIISTAI Pistol Squat progression 15min OTM 1: 8-10 Toes to Bar 2: 15 KB Swing 3: 20 KB Reverse Lunge – vuorojaloin KESKIVIIKKO Floor / Bench Press 4×2…
10.10.2014 Clean & Jerk 1RM Back Squat 1RM