25.2.2015

MAANANTAI Push Jerk + Split Jerk 5×1+1 30-20-10 Back Squat Shoulder to Overhead Pullup TIISTAI (Weighted) Pullup 5×4 20min On the minute (5 rounds): 1: Double Under 2: Turkish Get Up 3: Tater 4: Lepo KESKIVIIKKO Front Squat 10-8-6-6 10min AMRAP: 24 Box Over 16 Heavy KB Swing 8 Toes to Bar TORSTAI Hang Snatch…

Deadlift 4×4 @82.5% *5-10 Kg Lisää viime viikkoon *Dead stop *Go Every 2:30 Metcon 6 X 2 min ON 1 Min Off A. Amrap 10 Deadlift @70/50 + 5 Bar Facing Burpees B. Amrap 10 Wallball + 3 Squat Clean @70/50

MAANANTAI Hang Snatch + Snatch 5x 1+1 10x OT90s, 15min 7 Snatch Grip Deadlift 6 Hang Snatch 5 Burpee TIISTAI 20min OTM 1: 8-12 Hollow Rock – pieni, nätti keinu 2: 0:20 Support Hold 3: 3-5 Strict (weighted) Pullup 4: Lepo 4 RFT: 6 Pullup 12 Pushup 18 Goblet Squat 24/16kg 12min cap KESKIVIIKKO Deadlift…

25.11.2014 Push Press 4×4 3x 1min Max effort Pullup/Ring Row 1min Max effort Shoulder to Overhead 70% of 4×4 1min Plank Hold 1min rest

Shoulder Press Every 90 sec x 6 3 rep 3 rep 2 rep 2 rep 1 rep 1 rep *Build Heavy 1 rep of the Day Metcon 12 min Emom Option 1 3 Strict HsPu (Haastava) 6 T2B Option 2 3 Push Press @70/50 12 V-Ups

Front Squat 10-8-6-4-2-4-6-8-10 3 RFT: 10 Front Rack Lunge 10 Bar-over Burpee