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!
MAANANTAI Thruster 5×3 10min AMRAP: 10 Power Clean 10 Thruster 20 Situp TIISTAI Shoulder Press 3×5 21-15-9 Pullup Toes to Bar Pushup KESKIVIIKKO Front Squat 3×5 14min OTM: Parilliset: 5 Sumo Deadlift + Max reps Air Squat Parittomat: Lepo TORSTAI Snatch + Overhead Squat 5x 2+2 5 RFT: 8 Hang Clean 8 Jerk 8 Burpee…
Handstand Pushup 8min AMRAP: 15 Overhead Squat 15 Weighted Situp
”Team series 18.5 – modulaatio ” Parin kanssa 10-9-8-7-6-5-4-3-2-1 Chin Over Bar pull ups Squat Snatch @30/20 20 min Cap 4 min rest ”Team series 18.6 – modulaatio” Parin kanssa 2 kierrosta 100/80 Cal Row (25/20 splitti) 50 Hspu / Hr Push up 20 min cap
”Deload” Week Back Squat 5 @40% 5@50% 5@60% 50 – 40 – 30 – 20 – 10 25 – 20 – 15 – 10 – 5 Abmat Sit Up Deadlift
Squat Clean + Front Squat Every 2:30 x 6 rounds 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 *70 % Squat Clean max (testattu viime viikolla) *Jos et ollut viime viikolla –> Go heavy 1 rep Or Find Moderate weight for 6 rep cycle Metcon…
Rästiwod viime viikolta TAI Open 19.5