15.12.2014

Maanantai 2.7 Pull UP progressio Kipping Butterfly 2 min max pull up   Metcon 5 RFT 30 Air Squat 20 Sit UP 10 Push UP 20 min cap   Tiistai 3.7 Parin kanssa 50 DL 52.5 / 37.5 kg 50 Power Clean 50 Front Squat 50 Push Jerk 50 Thruster *Emom molemmat suorittavat 4 Burpee…

20 Synchro Burpee Box Over 60 Squat Clean  @35/25 20 Synchro Burpee Box Over 50 Squat Clean @45/35 20 Synchro Burpee Box Over 40 Squat Clean @52.5/40 20 Synchro Burpee Box Over 30 Squat Clean @60/45 20 Synchro Burpee Box Over 20 Squat Clean @70/50 35  min Cap *Tanko aina maasta *Skaalaa Squat Clean =…

Every 2 min x 5 Back Squat 5 x 4 @75% Sama paino kuin viime viikolla Metcon ¨Walker¨ 150 Duble KB Front Rack Lunge @2×24/2×16 Time Cap 13 Min

Strenght 3 kierrosta Deadlift 5 rep @80% 1 min rest Shoulder Press 5 rep @72.5-75% 1 min rest *Ensin 5 Deadlift, 1min rest, 5 Shoulder Press, 1 min rest, 5 Deadlift jne… 10 Min Emom Every 30 sec x 20 (10 min) 1 Squat Clean + 1 Push Press *Niin raskas kuin hyvä tekniikka antaa…

24.11.2014 Deadlift 4×4 22-16-10 Weighted Stepup KB Swing (raskas)

MAANANTAI Back Squat 3×2 10min AMRAP: 5 Overhead Squat 10 Boxover 15 Burpee TIISTAI Power Clean + Push Jerk 5x 2+1 9min AMRAP: 3,6,9… Power Clean Toes to Bar KESKIVIIKKO Ring Skills 3x3min AMRAP, 1min lepo: 1: 5 Ring Row, 10 Pushup, 15 Air Squat 2: 6 Ring Row, 12 Pushup, 18 Air Squat 3:…