21.10.2014
21.10.2014
Deadlift 4×4
5RFT:
10 Back Squat
20 KB Swing
Samankaltaiset artikkelit
30.11 Lauantai
TekijäKaro Hakkarainen3 X 7 min + 6 min 7 Min amreps 36 Deadlift / 80/60 36 Deadlift @120/80 + max rep deadlifts @140/100 3 min rest 7 min amreps 36 Back Squat 60/40 36 Back Squat 80/60 + max rep Back Squats @100/80 3 min rest 7 min amreps 36 Bench Presses @50/35 36 Bench Presses…
2.12 Maanantai
TekijäKaro HakkarainenBack Squat 12 – 12 – 12 *sama paino kuin viime viikolla *Go Every 3min Metcon 15 Min Emom 5 min 10rep Front Squat 5min 10 rep Hang Power Clean 5min 10 Stoh RX 60/40
Perjantai 28.9
TekijäKaro Hakkarainen”Team series 18.5 – modulaatio ” Parin kanssa 10-9-8-7-6-5-4-3-2-1 Chin Over Bar pull ups Squat Snatch @30/20 20 min Cap 4 min rest ”Team series 18.6 – modulaatio” Parin kanssa 2 kierrosta 100/80 Cal Row (25/20 splitti) 50 Hspu / Hr Push up 20 min cap
1.4 Maanantai
TekijäKaro HakkarainenBack Squat Every 2,30 min x 3 settiä 5 x @55% 5 x @65% Max reps @75% Accessory 2 x 12 Front Rack Reverse Lunge (6+6) *1 min rest Metcon Every min x 10 10 KB Swing 5 T2B
30.10.2014
TekijäKaro Hakkarainen30.10.2014 Clean & Jerk 5×3 5 RFT: 5 Power Clean 10 Burpee
3.12 Tiistai
TekijäKaro HakkarainenSnatch work 15 minutes WOD 20 Min amrap 1 Snatch @moderate heavy 3 Burpee Box Jump 5 Pull Ups / Ring Rows