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

Similar Posts

19.10.-23.10.2015

ByKaro Hakkarainen

MAANANTAI Ring Skills 8min AMRAP: 6 Handstand Pushup 8 Burpee TIISTAI Back Squat 8-8-6-6 10 Toes to Bar 60 Heavy KB Swing 20 Knees to Elbow 40 Heavy KB SWing 30 Situp 20 Heavy KB Swing KESKIVIIKKO Power Clean 4×6 (Touch ’n go) 3 rounds 1min Max reps Box Jump 1min Max reps Wallball 1min…

23.8 Perjantai

ByKaro Hakkarainen

Parin kanssa 1200m run 60 Bar Over Burpee 40 Cluster @mod heavy 20 C2B / Pull up 5 min rest 20 C2B / Pull Up 40 Cluster 60 Bar Over Burpee 1200m run / 1500 (M) / 1200 (N) Row *juoksu yhdessä *muut toistot saa jakaa miten haluaa *Cluster GO HEAVY (esim 1 toisto vuorotellen…

25.-29.7.

ByKaro Hakkarainen

MAANANTAI Clean Pull + Hang Clean -etsi raskas 40 Wallball 40 KB Squat 30 Wallball 30 KB Clean & Jerk – vuorokäsin 20 Wallball 20 KB Snatch – vuorokäsin 14min cap TIISTAI 3x (12min) 30s Max reps Pushup 30s lepo 30s Max reps V-Up 30s lepo 30s (weighted) Back Hold on Boxes 1:30 lepo 3x…