19.-23.3.2018

TekijäKaro Hakkarainen

MAANANTAI
Open 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set

TIISTAI
Snatch + Overhead Squat
-Kiipeä tuntuman mukaan raskaaseen, mutta pidä tekniikka kasassa. Paljon nostoja!

7min AMRAP
10 Power Snatch 30/20kg
10 Bar Over Burpee

KESKIVIIKKO
Every 2min for 6 rounds
6 Front Squat 60-65% + 5-10kg

3x
8+8 KB/DB Bent Row (2s nosto, 2s pito rintaa vasten, 2s alaslasku)
-60s lepo
8+8 Bulgarian Split Squat
-60s lepo

2x
40-60s Ring Plank
-60s lepo
40-60s Chinese Plank
-60s lepo

TORSTAI
Handstand

21min OTM
1: 45s Erg
2: 3-5 Strict Pullup
3: 8-12 Pushup on Dumbells/KBs (2s alas, 1s ala-asennossa, 2s ylös, 1s yläasennossa)

PERJANTAI
Parin kanssa
100 Double Under (50 per hlö, mutta voi tehdä lyhyemissä pätkissä.)
200 KB Swing
80 DU (40+40)
150 Box Over Jump
60 DU (30+30)
100 Burpee
40 DU (20+20)
50 Thruster 45/30kg
20 DU (10+10)

Samankaltaiset artikkelit

  • 18.11 Maanantai

    TekijäKaro Hakkarainen

    TEST WEEK! Squat Test 1 RM Front Squat and 1 RM Back Squat 1+1 @80% FS max 1+1 @85% 1+1 @90% 1 @95% 1 @100-105% Back Squat After Front Squat Fails WOD 3 Rounds 20 Bar Over Burpee 15 Deadlift 10 Hang Squat Clean 5 STOH *Rest 1 min After 1 Round 2 min After…

  • 5.11 Tiistai

    TekijäKaro Hakkarainen

    20 Min Emom Row / Erg 18/14 Cal 5-10 Hspu / Push Ups (Strict tai kippi) 35-50 Du´s 5 – 10 Pull up / Pull up practice *Scale pull ups up to C2B *Hspu Scale (MAX 1 abmat) BodyArmor 3 x A. 12 Double KB Push Presses (Mod heavy) 24 Band Push Downs B. 12…

  • 23.3.2015

    TekijäKaro Hakkarainen

    Open 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…

  • 27.8-31.8

    TekijäKaro Hakkarainen

    Maanantai 27.8  Pull Up practice oman tason mukaan Parin kanssa 12 rounds Plate Carry 25/20 8 Round Cindy 10 Round Plate Carry 6 Round Cindy 8 Round Plate Carry 4 Round Cindy 6 Round Plate Carry 2 Round Cindy 1 Round Carry = n. 20 m 1 Round Cindy = 5 Pull up, 10 Push…