Tiistai 23.5.2017

Front squat
1×3 70%
1×3 80%
1×3 85%
1×2 90%
1×1 95%
1×1 100%
1×1 105%
___

Foam rolling

Maanantai 22.5.2017

emom8
3 power clean 62.5/42.5
3 front squat
3 push jerk
____

amrap 9
100 single under
3-6-9-12-15… deficit HSPU 20/10kg plates
____

Durante core
3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

Sunnuntai 21.5.2017

Recovery from the games :)

EMOM 20
a. 10/8 cal row
b. 8 HR push up

rest 5min

EMOM 20
a. Sprint run
b. 8 pull up

Perjantai 19.5.2017

For time
Row 1000-750-500-250-1000-750-500-250
With partner or work/rest 1:1

Torstai 18.5.2017

EMOM6
3 power clean 62.5/42.5
3 front squat
3 push jerk

Front squat
3×3 70%
2×3 80%
2×3 85%
1×3 90%
3×1 95%

Keskiviikko 17.7.2017

Goat EMOM 12
pick 2 goat movement and do 1-3 reps or max 30s practice on the minute
a. Goat 1
b. Goat 2
____
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
1 sprint run

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