Squat Progression part 6
Front Squat + Back Squat
4 + 8 @80% Front Squat Max x 3 sets
*rest 3 min
2 min On 1 min Off x 5
20 Box Jump Overs
+ Max Rep pC@pJ @50-85%
1 kierros @50/30 50%
2 kierros @60/40 60%
3 kierros @70/45 70%
4 kierros @80/50 80%
5 kierros @85/55 85%
Weighted Pullup 3×5 10min AMRAP: 5+5 KB Clean & Jerk 10 Pushup 15s Hollow Hold
Parin Kanssa 8 kierrosta (4 per person) 8 Kb Swing 8 Goblet Squat 8 (4+4) Kb C@J 8 Kierrosta 7 Wallball 7 Deadlift @60/40 7 Hspu Or Push Ups 8 Kierrosta (4per person) 6 Back Squat @60/40 6 Bar Over Burpee 6 T2B Or V-up 8 Kierrosta (4 per person) 5 Power Clean @60/40 5…
MAANANTAI Open 17.4 eli 16.4 13min AMRAP 55 Deadlift 102/70 55 Wallball 55 Cal Row 55 HSPU TIISTAI Bench Press 5×4 10min AMRAP 30 Double Under 15 Push Press 42,5/30kg KESKIVIIKKO Back Squat Etsi raskas 5 Sumo Deadlift 3×12 Bulgarian Split Squat 3×6+6 5min L-Hang kerrytä TORSTAI HSPU 5×5 1x max kipping Weighted Pullup 5×5…
KEVYT VIIKKO MAANANTAI Push Press 5×2 – räjähtäviä toistoja kevyellä raudalla 15min OTM: 1: 3-5 Pullup (jos teet kippileukaa, keskity kippimekaniikan parantamiseen) 2: 20-40 Double Under 3: 0:30 Hollow Rock Painonnostossa tempaus TIISTAI Clean technique KESKIVIIKKO Handstand 5 rounds 30s Skin the cat 30s lepo 30s Handstand Hold 30s lepo 30s Rolling Pistol Squat 30s…
30 min Running Clock 0 – 8 3 rounds 30 Push Press @30/20 30 Air Squats 8 – 11 Rest 11 – 19 3 Rounds 24 Push Press @45/30 24 Back Squats @45/30 19 – 22 Rest 22 – 30 3 Rounds 18 Push Press @52.5 / 35 18 Front Squat *8 min time cap…
6.11.2014 Front Squat 5×5 – 3s stopilla 12min OTM: Parittomat: 8 Pistol Squat (4+4) Parilliset: 20-40 Double Under