Torstai 13.9.2018
Active Recovery / Technique
Skill: Kipping / Butterfly
21 min Emom
- Hang Pull up Bar 15-30sec
- 20-25 sit up
- 30 sec Hollow hold
Active Recovery / Technique
Skill: Kipping / Butterfly
21 min Emom
6.11.2014 Front Squat 5×5 – 3s stopilla 12min OTM: Parittomat: 8 Pistol Squat (4+4) Parilliset: 20-40 Double Under
MAANANTAI Open 17.3 8min aikaa suorittaa 3 rounds 6 Chest to Bar 6 Squat Snatch 3 rounds 7 Chest to Bar 5 Squat Snatch Jos 8min aikana molemmat suoritettu, saat 4min lisäaikaa suorittaa 3 rounds 8 Chest to Bar 4 Squat Snatch Samalla protokollalla 9/3, 10/2 ja 11/1. TIISTAI Power Clean Etsi raskas kolmonen 4x…
MAANANTAI OPEN 18.5 (eli 11.6/12.5) 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups TIISTAI 2 Snatch Pull + 1 Snatch 10min AMRAP parin kanssa Max reps Clean & Jerk 60/40kg KESKIVIIKKO Every 1:45 for 7 rounds 5 Front Squat 65-70% + 5-10kg 3x 8+8 KB/DB Press 8+8 1-leg Deadlift -60s lepo 2x 40-60s Ring Plank -60s…
35 Kierrosta 5 Heavy Wallball 3 Pull Up / Ring Row 1 Strict HsPu (tee syvennys tarvittaessa) *HsPu Skaalaus = 3 Hr Push Up 35 min Cap
17.10.2014 Back Squat 3×5 Parimetcon 15min AMRAP: 3 Power Clean 60/40kg 6 Pushup 9 Air Squat -Parit suorittavat kierroksen vuorotellen, tulos on kierrosten yhteenlaskettu määrä.
Front Squat Every 90sec x 10 Build Heavy (not max) 1 rep Metcon A-Osio 5 min amrap 9 DL 6 HPC 3 Jerk @Fatbar 58/38 2 min rest B-Osio Every 15 sec x 12 1 Thruster + Overhead Hold + 1 min max rep Thrusters @Fatbar 31/21