17.12.2014

40 Min Emom 35-50 Du 5-10 Hspu 15/12 Cal Row 5-10 Pull Up Rest *Scale Hspu –> 5-10 Tricep Pushup + 10 sec Hs Hold **Scale pull up –> 5 Negative Jumping Pull up + 5 Ring Row

45min OTM – matalilla sykkeillä1: Row/Bike/Ski2: 10-15 KB Swing3: 20-30 Air Squat4: 5-15 Burpee5: Lepo

MAANANTAI Snatch 5×3 4 RFT 10 Hang Squat Snatch 35/25 20 Box Over 10min cap TIISTAI Ring Skills 10min AMRAP 5 HSPU 10 KB Swing 32/24 15 Goblet Squat 32/24 KESKIVIIKKO Bench / Floor Press 5-4-3-2-1 20min OTM 6 Burpee + 3 Shoulder to Overhead TORSTAI 3 supersarjaa 8 Deadlift Max Strict Pullup 21-15-9 Squat…

MAANANTAI Jerk 3-2-1 ”Rakkaudella Karjalasta laji 3” 15-12-9 Shoulder to Overhead 52,5/35kg Bar Over Burpee Pullup 10min cap TIISTAI 32min OTM 1: 12 KB Swing 2: 6 HSPU 3: 12 Box Jump 4: 6 Toes to Bar KESKIVIIKKO Gymnastics 20min AMRAP 30 Jumping Lunge 15 Pushup 30 Situp 15 Ring Row TORSTAI Snatch technique PERJANTAI…

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…

Jerk Jerk technique + Jerk Emom Every 2min x 6 3 Pause Jerk (Split or Power) @60-70%   Accessory 3 rounds Seated alternating double kb press 3×20 (10+10) Bicep tricep extension 3×20 *Superset *1 min rest