Torstai 23.3.2017

Power snatch
2×55%
2×60%
3x3x65%

Power clean
2×55%
2×60%
3x3x65%

EMOM 8
a. 40 double under
b. 8 hspu

Keskiviikko 22.3.2017

with partner amrap 30
100 wall ball 20/14p
80 cal row
60 pistol, alternating
40 kb swing 24/16kg
20 deadlift 100/70kg
Split reps as desired

Tiistai 21.3.2017

Squat clean:
70-75% of max:
1 squat clean + 5 front squat
2 squat clean + 4 front squat
3 squat clean + 3 front squat
4 squat clean + 2 front squat
5 squat clean + 1 front squat
6 squat clean + 0 front squat
New set every 2min

____
EMOMx15
Min 1: 15 Wallballs 20/14
Min 2: 15 KB Swings 24/16
Min 3: 15 Box Jumps 24/20
Min 4: 15 Push Press 42,5/30
Min 5: 15 Calorie Row

Sunnuntai 19.3.2017

Shoulder press 1-1-1-1-1
amrap shoulder press @70%
____

4 rounds for time of:
20 power snatches 42.5/30
50 double-unders

Lauantai 18.3.2017

For time
25-18-12
Deadlift 100/70 max 60% 1rm
Wall ball 20/14
cal row
HSPU
____
Ne ketkä teki 17.4 perjantaina viettää aktiivisen lepopäivän joko lenkkeillen, uiden, hiihtäen tahi kevyesti soudellen. skillsejä voi myös vähän harjoitella.

Perjantai 17.3.2017

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14p
55-calorie row
55 handstand push-ups

« Vanhemmat artikkelit