22.10 Tiistai

21.11.2014 Push Press 3×5   20min OTM: 1: 30s Burpee 2: 5 Deadlift 3: 30s Burpee 4: 20s Hollow Hold

Pari Metcon 40 Min Cap 30 sec ON 30 sec OFF 1500 / 1200 m Row 100 Box Over Anyhow 80 KB Snatch 60 Back Squat @70/50 (n. 50-60%max) 40 Burpee To Target 60 Back Squat 80 KB Snatch 100 Box Over Anyhow 1500 / 1200 m Row

Strenght Back Squat 4-4-2-2 *2 Min rest *Build HEAVY Metcon 3 Rft 50 Air Squat 30 Kb Swing 10 C&J @60/40 18 Min Cap  

MAANANTAI 5x 2 Power Clean + 2 Front Squat 5 RFT: 5 Deadlift 120/80 10 Bar Over Burpee 10min cap TIISTAI Bench Press 4×6 ”Fran” 21-15-9 Thruster 42,5/30 Pullup 15min cap KESKIVIIKKO 40min AMRAP, parin kanssa 50 Wallball 40 Box Jump 30 Burpee 20 Clean 10 Jerk 10 Snatch 20 Overhead Squat 30 Burpee 40…

Floor Press 6 x 3 rep Go Every 2 min Find Moderate Heavy 3 rep (Not Max) 16 min Emom 5 Floor Press @70-75% Päivän 3 rep maxista 10 ¨Heavy¨ KB Swing

45 min Active Recovery / Peruskestävyys Amrap 3 Kierrosta 3 Min Erg 3 Min ( 10 Box Jump / Step + 10 Sit Up 3 min Plate Carry 3 min Burpee 3 min 10 Air Squat  + 10 Push Up Pidä sykkeet maltillisina Jos sykemittari niin käytä sitä (60-70% maximista)