17.11.2014

MAANANTAI Snatch 5×2 3x 3min AMRAP, 3min lepo 1: 10 Box jump, 10 Power Clean 45/30kg 2: 10 Burpee, 10 Thruster 45/30kg 3: 30 Double Under, 10 Snatch 45/30g TIISTAI Lisää toistoja/painoa toissaviikkoiseen 20min OTM 1: 8-12 Hollow Rock – pieni, nätti keinu 2: 0:20 Support Hold 3: 3-5 Strict (weighted) Pullup 4: Lepo 4x…

KEVYT VIIKKO MAANANTAI Snatch technique TIISTAI Kipping Parin kanssa 20min AMRAP 3 Burpee 4 Overhead Squat 5 Toes to Bar -1 kierros vuorotellen. KESKIVIIKKO Broad Jump Max Sitting Box Jump 5×5 Chest Slap Pushup 4×5-10 Medball Situp 4×6 TORSTAI Voimisteluhulluttelua a’la Jonipekka Korhonen PERJANTAI 8min AMRAP 3 Chest to Bar / Pullup 6 HSPU /…

”Open 15.2” For as long as possible: From 0:00-3:00 2 rounds of: 10 Overhead Squat 42,5/30kg 10 Chest to Bar Pullup From 3:00-6:00 2 rounds of: 12 Overhead Squat 42,5/30kg 12 Chest to Bar Pullup From 6:00-9:00 2 rounds of: 14 Overhead Squat 42,5/30kg 14 Chest to Bar Pullup Jne….

Shoulder Press 1RM 20 SDHP (tangolla) 30 Double Under 15 SDHP 25 DU 10 SDHP 20 DU 5 SDHP 15 DU

Gymnastics Pullup progressio 4×9 – 50s lepo sarjojen välissä. 7min AMRAP: 2 Wall Climb 8 Pushup 15s Hollow Hold

Parin kanssa Running Clock (0-35) Buy In (0-5) Max Calories Erg in 5 minutes Then… 10 min amrap (5-15) 10 Synchro Burpee Box Jump Overs 10/15/20/25/30 jne. Synchro Goblet Squats 5 min rest (15-20) 2 rounds (20-35) 60 Power Snatch @45/30 60 Hspu / Push Press After 2 Rounds rest of the Time Max Calories…