20.7 Lauantai

Maanantai 30.7. Every 3 min x 5 Fat Bar Deadlift 5-4-3-2-1 Condition ”Kuntokarkeloiden laji 5” 2 kierrosta 24 DL 8 Pull Up 2 kierrosta 16 Clean 8 Push Up 2 kierrosta 8 Shoulder to Overhead 8 Bar facing burpee 10 min cap Tiistai 31.7.  3-position Power Snatch -taskut-polvi-maa. 12min OTM 1: 10-15 Burpee 2: 5…

MAANANTAI Back Squat 4×4 15-12-9 Power Snatch High Box Jump TIISTAI Clean 3×3 22-16-10 Front Rack Reverse Lunge Bar Over -Burpee KESKIVIIKKO Push Press 3×4 3 RFT: 25 Thruster 50 Double Under TORSTAI Front Squat 4×3 5 RFT: 7 Squat Clean 14 KB Swing PERJANTAI Snatch 3×3 10min AMRAP: 2,4,6,8… Plate Ground to Overhead Pullup

KEVYT VIIKKO MAANANTAI Kipping technique 20min OTM: 1: 0:30 Hollow Rock 2: 0:30 Handstand Hold 3: 0:15 Chest to Bar / Pullup Hold 4: Lepo TIISTAI Clean technique KESKIVIIKKO Snatch technique TORSTAI Pistol Squat progression 21min OTM: 1: 6 Pistol Squat – vuorojaloin 2: 1-3 Muscle Up / Muscle Up Progression 3: 3 High Box…

MAANANTAI Clean & Jerk 2+2 12min AMRAP 3 Clean 60/40 6 Pushup 9 Squat TIISTAI Gymnastics 21min OTM 1: 45s Erg -kovaa 2: 16 KB/DB Snatch 3: Lepo KESKIVIIKKO Back Squat 1RM 50-40-30-20-10 Situp 25-20-15-10-5 Deadlift 75/52,5kg 20min Cap TORSTAI Pullup 5-4-3-2-1 5x 10 Bench Press 10+10 Bent Row Vapaat levot PERJANTAI Parin kanssa 10…

Strenght 3 kierrosta Deadlift 5 rep @80% 1 min rest Shoulder Press 5 rep @72.5-75% 1 min rest *Ensin 5 Deadlift, 1min rest, 5 Shoulder Press, 1 min rest, 5 Deadlift jne… 10 Min Emom Every 30 sec x 20 (10 min) 1 Squat Clean + 1 Push Press *Niin raskas kuin hyvä tekniikka antaa…

45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%