4.11 Maanantai
Front Squat + Back Squat
1 + 2 @90-92.5% FS MAX
4 Sets
*Rest 3 min
Metcon
12 min ”Macho Man”
Every minute on the minute
3 Power Clean
3 Front Squat
3 Push Jerk
RX = 82.5/60
*Haastava paino!
Front Squat + Back Squat
1 + 2 @90-92.5% FS MAX
4 Sets
*Rest 3 min
Metcon
12 min ”Macho Man”
Every minute on the minute
3 Power Clean
3 Front Squat
3 Push Jerk
RX = 82.5/60
*Haastava paino!
Ring Skills Reverse Tabata L-sit 8x 10s ON, 20s OFF
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40
MAANANTAI Snatch pull + Hang Snatch 4x 1+2 15min OTM 1: 10-15 Burpee 2: 5 Heavy Thruster 3: 10 Toes to Bar TIISTAI Lisää toistoja/painoa viimeviikkoiseen 20min OTM 1: 8-12 Hollow Rock – pieni, nätti keinu 2: 0:20 Support Hold 3: 3-5 Strict (weighted) Pullup 4: Lepo Parimetcon 13min AMRAP 50 Wallball 50 Pushup 100…
4 x (48min) 3 min Erg 3 min Movement Of Your Choice 1 3 min Object Carry / Push / Pull 3 min Movement Of Your Choice 2 *voit valita myös liikeyhdistelmiä
Snatch + Overhead Squat 5x 1+3 5 RFT: 10 Toes to Bar 30 Double Under
KEVYT VIIKKO MAANANTAI HSPU tekniikka 21min OTM 1) 20s Chin over bar hold 2) 30s Hollow Hold 3) 45s Erg TIISTAI Back Squat 6×2 – räjähtävä Jumping squat 3×10 Burpee over Plate 4×5 – NOPEUS! KESKIVIIKKO Snatch technique TORSTAI Kipping technique 5 rounds for quality 10+10 Overhead Split Squat 5 Dragon Flag 5-10 Bulgarian Pullup…