9.1.2015
Weighted Pullup 3×5
10min AMRAP:
5+5 KB Clean & Jerk
10 Pushup
15s Hollow Hold
Weighted Pullup 3×5
10min AMRAP:
5+5 KB Clean & Jerk
10 Pushup
15s Hollow Hold
MAANANTAI Snatch + Overhead Squat Kiipeä raskaaseen 4x 2min ON, 2min OFF 10 Burpee-Boxjump Max reps Squat Clean 60/42 TIISTAI 4×5 Tempo Back Squat 3s alas, 0s pohjassa, kovaa ylös heti perään 6 Box Jump 21-15-9 Deadlift 100/70 Toes to Bar 10min cap KESKIVIIKKO 5x 5 Weighted Pullup 5 (Weighted) Ring Dip 21-15-9 Thruster 45/30…
Parin kanssa 1 Kierros Vuorotellen ’ 25 Min Amrap 10 / 8 Cal Erg 6 Power Clean @60/40 4 Bar Facing Burpees After Amrap 10 Min To Find HEAVY Clean Complex 1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat
¨ Wall Of Goals¨ – harjoittelua ~ 20 min 5 Min Amrap 5 Power Clean @70/50 7 t2B 3 min rest 5 min Amrap 5 Power Snatch @50/35 7 Hspu Corekimara loppuun
MAANANTAI Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set TIISTAI Snatch + Overhead Squat -Kiipeä tuntuman mukaan raskaaseen, mutta pidä tekniikka kasassa. Paljon nostoja! 7min AMRAP 10 Power Snatch 30/20kg 10 Bar Over Burpee KESKIVIIKKO…
Erg Condition 30 Min For Max Meter Or Cal With Partner Every split 8 X Partner Over And Under *Split Every 1:00,1:30,2:00 3:00, 4:30 Tms *80-85% Teho ”Core” Tabata Mountain Climbers
Bench Press 4 x 4 @Build heavy 10 min Every 30 sec 1) 3 HsPu 2) 6-10 Push Up Ensimmäisellä 30 sekunnilla 3 HsPu, toisella 3 sekunnilla Push upit jne Molemmat 10 kertaa. Finisher 60 Snatch grip behind neck press @tyhjätanko *joka tauosta 10 reverse curl