14.-18.8.2017

TekijäKaro Hakkarainen

MAANANTAI
Snatch Grip Push Press + Overhead Squat
4×4 (PP-OHS-PP-OHS…)

3x 5min on, 1min off
1min ME Wallball
1min ME SDHP 35/25
1min ME Box jump 50cm
1min ME Push Press 35/25
1min ME Burpee
1min lepo

TIISTAI
Snatch Grip Deadlift
3×5
1×10

Every 4min for 20min
20 KB Swing 24/16
20 Goblet Squat 24/16

KESKIVIIKKO
5x 3-pos Hang Clean
taskut-polvi-polven alta

”Sawotta 2017 2. laji”
”Paisuva Raisa”
12 Clean & Jerk @ 60/45
10 Clean & Jerk @ 75/55
8 Clean & Jerk @ 90/65
7min cap

TORSTAI
Back Rack Reverse Lunge
4×20

1-Leg Deadlift
3×8+8

15min OTM
1: 3-5 Strict Pullup (weighted)
2: 20-30s Hollow Hold
3: 20-50 Double Under

PERJANTAI
”Barbara”
5 RFT
20 Pullup
30 Pushup
40 Situp
50 Air squat
-3min lepo kierrosten välissä
45min timecap

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