5.12 Keskiviikko

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:…

Muscle Up progression 8min AMRAP: 5 Burpee 20 Air Squat 5 Burpee 20s Hollow Hold

29.12.2014 5x Power Snatch + OHS 3x 1min max effort Close Grip Pullup (kapea ote) 1min max effort Boxover 1min max effort Ring Pushup 1min lepo

Kevyt viikko MAANANTAI Snatch technique 12min OTM: Parittomat: 5 Overhead Squat Parilliset: 3-8 Handstand Pushup TIISTAI Back Squat 5×2 – Räjähtäviä, nopeita toistoja! 3 rounds for quality: 3 High Box Jump 30s Hollow Hold 30-60 Double Under KESKIVIIKKO Clean & Jerk technique TORSTAI Muscle Up technique 12min OTM: Parittomat: 3-5 Pulllup Parilliset: 4-8 Toes to…

Snatch progress Technical heavy complex Low Hang Snatch + Hi Hang Snatch + Ohs Metcon ”After Jussi” BUY IN: 25 Bar Facing Burpee 42 Deadlift 30 Hang Squat Clean 18 Power Snatch CASH OUT : 25 Bar Facing Burpee Tanko 50/35 13 min Cap

Pull Up 3 – 3 – 3 – 3 *Weighted *Go Every 2 min Accessory 3 x Supersetti 1 12 (6+6) Strict Seated KB Strict Press + Max Rep Narrow Grip Bench Press ~50-60% tavoite 15+ rep Supersetti 2 25 Band Pull apart + Max Rep Pull Up / Ring Row *tavoite 10+ rep ’Core’…