9.-13.4.2018

Back Squat Every 2,30 min x 3 settiä 5 x @55% 5 x @65% Max reps @75% Accessory 2 x 12 Front Rack Reverse Lunge (6+6) *1 min rest Metcon Every min x 10 10 KB Swing 5 T2B

”Unload Before Deload” 5 kierrosta A . 1 Min Max Rep Bench Press @60/40 20 Push up 30 Sec rest   B. 1 min max Rep Back Squat @80/60 20 Box Jump Overs 30 sec rest A,B,A,B jne… molemmat 5 kertaa

MAANANTAI: Overhead Squat Variaatiot 8min AMRAP: 3,6,9,12…. Toes to Bar Box Jump TIISTAI Front Squat 6×4 4x 2min ON, 2min OFF 40 Air Squat Max reps Hang Power Clean KESKIVIIKKO Power Snatch 7×2 Death by Burpee TORSTAI Shoulder Press 5×3 Rind Dip 3×5 TAI Support Hold 3x30s Tabata Hollow rock 2min lepo Reverse Tabata L-Sit…

Back Squat 10-8-6-4-2 Parimetcon 8min AMRAP: 3 Power Clean 3 Boxjump -Heti perään: 6min AMRAP: 1,2,3,4,5… Thruster -1 kierros vuorotellen

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!

KEVYT VIIKKO MAANANTAI Clean technique TIISTAI Gymnastics 12min On the minute: Parittomat: 5 Overhead Squat Parilliset: 5-7 Handstand Pushup KESKIVIIKKO Jerk technique TORSTAI Kipping (Pullup / Toes to Bar) 16min On the minute: Parittomat: 30s Hollow Hold Parilliset: Double / Triple Under -harjoittelua PERJANTAI Snatch technique