28.1.2015

Kevyt viikko MAANANTAI Snatch technique 12min OTM: Parittomat: 5 Overhead Squat Parilliset: 3-8 Handstand Pushup TIISTAI Back Squat 5×2 – Räjähtäviä, nopeita toistoja! 3 rounds for quality: 3 High Box Jump 30s Hollow Hold 30-60 Double Under KESKIVIIKKO Clean & Jerk technique TORSTAI Muscle Up technique 12min OTM: Parittomat: 3-5 Pulllup Parilliset: 4-8 Toes to…

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…

21.10.2014 Deadlift 4×4 5RFT: 10 Back Squat 20 KB Swing

Every 8 min x 5 Rounds 2 min Erg 1 2 min Erg 2 TAI Rope 30 Air Squat 20 Sit Up 10 Burpee *pyri pitämään sama tahti joka kierroksella ja pyri samaan metri tai kalori määrään ergoissa per kierros

Skill : Du’s 30 min Amrap 1 Kierros vuorotellen 20 DU 10 Wallball 9/6 5 Bar Over Burpee 1 Heavy Squat Clean + Jerk

Open 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…