30.10.-3.11.2017

ByKaro Hakkarainen

MAANANTAI
Gymnastics

”Open 16.1”-muunnelma
20min AMRAP
10 Overhead Lunge 45/30
8 Bar Over Burpee
10 Overhead Lunge 45/30
8 Chest to Bar

TIISTAI
Deasdlift
7×3 @ 85%

3x
10 Back Rack Reverse Lunge
10 Barbell Bent Row
10+10 1-arm Shoulder Press

KESKIVIIKKO
Snatch – Pukeilta, polven alta
5×2

21-18-15-12-9-6-3
KB Swing 32/24kg
Box Over
15min cap

TORSTAI
Clean Pull + Power Clean + Front Squat
4x 2+1+2

10min AMRAP
5 Power Clean 52,5/35
5 Front Squat
5 Shoulder to Overhead

PERJANTAI
Parin kanssa
10min AMRAP
50 Back Squat 60/45kg
50 Back Squat 80/57,5
Max reps Back Squat 100/70

-3min lepo

10min AMRAP
50 Push Press 50/35kg
50 Push Press 60/40
Max reps Push Press 70/45

-3min lepo

10min AMRAP
50 Deadlift 80/60kg
50 Deadlift 100/70
Max reps Deadlift 120/80

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