5.2 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:…

Back Squat 3×3 @85% +Max Rep @90% Accessory 3 settiä 7+7 Front Rack Lunge 7 Strict T2B 7 + 7 One Leg Deadlift 15-30 sec L-Sit Hold

Handstand Hold + Handstand Push Up*Progressio*Drills 24 min Emom1) 8-12 KB Swing (American)2) 8 -12 One Arm KB Swing (Russian) L 3) 8 -12 One Arm KB Swing (Russian) R4) 8 – 12 Goblet Squat 5) 8 – 12 Single Arm Jerk L6) 8 -12 Single Arm Jerk R7) 8 – 12 Suitcase Lunge L 8) 8 – 12 Suitcase Lunge R 9) 8 – 12 C&J L 10) 8 – 12 C&J R11)…

3 – position Power Clean Every 2 Min x 6 sets 1 Hi hang power clean + 1 Hang Power Clean + 1 Power Clean @moderate (~70% clean maxista) Metcon 15 – 12 – 9 HPC Stoh Bar Over Burpee 12 min Cap

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…

3 kierrosta 5 min Easy / Moderate Erg 5 min Quality Amrap 5 Power Snatches 5 Overhead Squats 5 Squat Snatches *Light Weight *Tekniikka Edellä 5 min Amrap 12 Air Squat 6 Push Up 3 C2B / Pull Ups / Pull Up practice