10.10.2014

Front Squat 4×4@80% *rest 2 min 2×6+6 Front Rack Lunge @mod heavy Metcon For Time 100 Burpee

Technique / Active Recovery 32Min Emom (For Quality) Row Handstand Hold 30s Pistol Squat 6 + 6 Hollow Hold 30s *Säädä oman tason mukaan niin että taukoa jäisi 30-15 sec per liike

MAANANTAI Hang Power Snatch + Snatch 4×1+1 10min AMRAP: 5 Thruster 5 Shoulder to Overhead 5 Front Squat -jos paino menee maahan kesken kierroksen, suorita 10 burpee. TIISTAI 15min OTM 1: 3-5 (Weighted) Pushup 2: 10 Weighted Situp 3: 3-5 Weighted Pullup 5x 1min ON, 1min OFF (10min) 1: Max reps KB Swing 2: Max…

KEVYT VIIKKO MAANANTAI Snatch technique – myös painonnostossa TIISTAI Clean technique KESKIVIIKKO Back Squat + Box Jump 6x 1+2 Räjähtäviä toistoja! 4 rounds for quality 10 Double KB Overhead Squat 30 Double Under / 10 Triple Under TORSTAI Kipping 14min liikettä, rauhallinen tahti 10 KB Windmill 10 1-legged Deadlift 5 Strict Toes to Bar PERJANTAI…

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 OPEN 18.5 (eli 11.6/12.5) 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups TIISTAI 2 Snatch Pull + 1 Snatch 10min AMRAP parin kanssa Max reps Clean & Jerk 60/40kg KESKIVIIKKO Every 1:45 for 7 rounds 5 Front Squat 65-70% + 5-10kg 3x 8+8 KB/DB Press 8+8 1-leg Deadlift -60s lepo 2x 40-60s Ring Plank -60s…