1.-5.8.2016

TekijäKaro Hakkarainen

MAANANTAI
3-position Clean (maa-polvi-taskut)
-etsi raskas

Kuntokarkelot 2016 laji 1
4min AMRAP
20 KB Clean & Jerk 24/16kg
20 KB Snatch 20/12kg
Max reps alternating Pullup & Toes to Bar

5min aikaa etsiä Thruster 3RM

TIISTAI
3 rounds, OT90s (18min)
1: 10 Rolling Pistol Squat / Pistol Squat
2: 45s max reps Handstand Pushup
3: 60s Hollow Hold
4: 3-5 Muscle Up / Muscle Up transition

3 rounds (18min)
1min Max reps Burpee
1min lepo
1min Max reps Double Under
1min lepo
1min Max reps Pushup
1min lepo

KESKIVIIKKO
Front Squat
5 @ 65%
4 @ 75%
3 @ 80%
3 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%

OT90s, 12min, 8 sets
4 Heavy Deadlift
8 Bar Over Burpee

TORSTAI
Power Snatch + 3 Overhead Squat
-etsi raskas

Kuntokarkelot 2016 laji 3
21 Deadlift 50/35kg
7 Wallball 10/6kg
15 Front Squat
7 Wallball
9 Hang Clean
7 Wallball
6 Shoulder to Overhead
7 Wallball
9 Hang Clean
7 Wallball
15 Front Squat
7 Wallball
21 Deadlift
7 Wallball
13min cap

PERJANTAI
Aikaa vastaan
100 KB Swing
50 Box Jump
50 KB Squat
50 Wallball
25 KB Shoulder to Overhead L
25 KB Shoulder to Overhead R
50 Wallball
50 KB Squat
50 Box Jump
100 KB Swing
45min timecap

Samankaltaiset artikkelit

  • 25.-29.4.2016

    TekijäKaro Hakkarainen

    MAANANTAI Shoulder Press 1RM 7min AMRAP: @ Shoulder Press 1RM 6 Deadlift 4 Hang Power Clean 2 Shoulder to Overhead Painonnostossa Rinnalleveto TIISTAI Deadlift + Squat Clean 1+3, 2+2, 3+1 3RFT: 21 Air Squat 15 Heavy KB Swing 9 Boxjump 9min TC KESKIVIIKKO Floor/Bench Press 5×5 12min for quality 3 (Weighted) Pullup 3 Handstand Pushup…

  • 3.3.2015

    TekijäKaro Hakkarainen

    Gymnastics Pullup progressio 6×7 – 50s lepo sarjojen välissä Parimetcon: 21-15-9 KB Swing Burpee-Boxjump 50/60/70cm -A suorittaa 21 swingiä ja 21 Burpee-Boxjumpia 50cm, tämän jälkeen B tekee saman. Toisella kierroksella 15 swingiä, 15 boksia 60cm, kolmannella 9 swingiä ja 9 boksia 70cm.

  • 7.3. – 11.3.2016

    Tekijähypo

    MAANANTAI Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8…

  • 13.-17.2.2017

    TekijäKaro Hakkarainen

    MAANANTAI 3-position Clean + Jerk (taskut-polvi-maa-jerk) Etsi raskas rauta 3x3min AMRAP, 3min lepo 10 SDHP 45/30kg 10 Push Press TIISTAI Deadlift 8-6-4-2-2 5 RFT: 20 KB Swing 32/24 10 Burpee 10min cap KESKIVIIKKO Hang Snatch 2RM 50 Double Under 40 Pistol Squat 30 KB Snatch 24/16kg 20 HSPU 12min cap TORSTAI Pause Front Squat 5×2…