Torstai 6.9.2018

KEVYT VIIKKO Maanantai: Handstand 15min On the minute: 1: 15-30 Double Under 2: 30s Hollow Hold 3: 15s Handstand Hold Tiistai: Boxjump 1RM 5 rounds for quality: 10 Overhead Squat 10 Pistol Squat Keskiviikko: Kehonhuoltoa koko päivä Torstai: Clean & Jerk technique Perjantai: Kipping 5 rounds for quality 10 Inch Worm 10 Ring Dip

MAANANTAI Clean 1RM 21-15-9 Deadlift Box Over 9min TC TIISTAI Sama kuin viime viikolla, pyri lisäämään toistoja. 15min OTM 1: 20-40 Double Under 2: 5-10 Strict Pullup 3: 6-12 Pushup 10min AMRAP 5 Shoulder to Overhead 10 Toes to Bar 15 Burpee KESKIVIIKKO Deadlift 10-8-6-4-2 15min OTM 1: 15 Heavy Russian KB Swing 2: Max…

For Time 30 Pull Up / Max Rep In 5 mins *Scale To Mahd. haastava Banded Pull Ups Or Ring Row *5 min Cap 20 Min Amrap 12 Wallball 6 T2B 3 Hspu 1 Bench Or Floor Press @100/60 *Scale T2B –> K2E / K2R –> V-Up *Scale Hspu –> Dual Kb Strict Presses –>…

Front Squat 1rm (18min)   30 – 20 – 10 KB Swing @32/24 Burpee Box Jump 12 Min Cap    

MAANANTAI Clean + Hang Clean 5x 1+2 ”Grace” 30 Clean & Jerk 60/42,5kg 8min cap TIISTAI Deadlift 3RM 15-12-9-6-3 Deadlift @ Bodyweight / 0,75% Bodyweight 30-24-18-12-6 Air Squat 12min cap KESKIVIIKKO 4 supersarjaa 6 Bench Press Max strict Pullup 10min AMRAP 10 Hang Power Clean 60/40 30 Double Under TORSTAI Front Squat 3RM 5x 2min…

Vappuwod Osa 1 7 min Amrap Max Rep Wallball *Emom 5 h5 Burpee 7-9min rest Osa 2 C&J *nouseva paino *minuutti aikaa nostaa *N=30-60kg *M=50-100 7 min rest Osa 3 For Time 300 KB Swing A. Tekee B. Fatbar Deadlift Hold Swing 24/16 Hold @110/70