3.2 Tiistai

MAANANTAI Weighted Pullup 5×3 2min AMRAP Pullup 7min AMRAP 3,6,9,12… Thruster 45/30 Bar Over Burpee TIISTAI Power Clean + Front Squat + Jerk 6x 1+1+1 12min OTM ”DT” 12 Deadlift 9 Hang Power Clean 6 STOH -Valitse sopivan haastava paino. KESKIVIIKKO Parin kanssa 100 Goblet Squat 24/16g 80 KB Clean & Jerk 24/16kg 60 KB…

”Marston” 20 min Amrap 1 Deadlift @150/100 (~85%) 10 T2B / K2E 15 Bar Over Burpee Gymnastic Accessory 3 Rounds 8-12 Ring Dip / Bench Dip / Narrow Push Ups + Max Rep Strict Pull Ups or Banded Pull Ups / Ring Rows (Goal is 8+) 30-45 Sec Shoulder Taps / Hs Hold /Double KB…

14.10.2014 Deadlift 3×5 21-15-9 Toes To Bar Deadlift 100/60kg

Back Squat 5 rep @65% 3 rep @75% MAX reps @85% -rest 2min välissä Romanian Deadlift 2 x 10 rep (tanko ei saa osua toistojen välissä maahan – – – > koko ajan jännitys) 1 min rest 12 Min Emom 4 – 6 Thruster + 6 Bar Over Burpee 6-8 Hang Power Clean + 4…

Every 90 sec x 6 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch *Find heavy complex of the day *keskity tekniikkaan ¨Randy¨ For Time 75 Power Snatches @35/25 TImecap 15 min

8 Min Emom 3-6 Hspu (strict) 12 Bench Press 50/30 4 Min rest 8 Min Emom 4-8 Pull up 12 Barbell row @ 40 / 25   Metcon Tabata Bar Over Burpee