30.10.-3.11.2017
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