Info

Lauantai 21.9.2019

Shoulder mobility

4 rounds for time
16 Db squat snatch 22.5kg/35p
24 pull up
32 slam ball 20/14p
32 cal row

Keskiviikko 18.9.2019

Snatch pull + snatch high pull (under the knee) + squat snatch
1+1+1 @65
1+1+1 @670%
1+1+1 @75%
1+1+1 @70%
1+1+1 @75%
1+1+1 @80%
1+1+1 @85%
1+1+1 @70%
1+1+1 @80%
1+1+1 @85%
1+1+1 @90%

send-off 3:00

AMRAP 7
12 bar over burpee
2 squat snatch 70kg/52.5kg

Tiistai 17.9.2019

5x12m sprint run (sisällä) send-off 3:00 (hyvä lämmöt nilkkoihin, reisiin ja akillesjänteisiin)

5x max broad jump send-off 3:00 (vauhditon pituushyppy, kaikki mitataan)

AMRAP 12
4 Bar mu
16 pistol squat
12 front squat 50/35kg
9 stoh 50/35kg

Maanantai 16.9.2019

Back squat
Every 2 minutes, for 14 minutes (7 sets):
Set 1 – 6 reps @ 70% of 1-RM
Set 2 – 4 reps @ 80% of 1-RM
Set 3 – 2 reps @ 85% of 1-RM
Set 4 – 1 rep @ 90% of 1-RM
Set 5 – 2 reps @ 85% of 1-RM
Set 6 – 4 reps @ 80% of 1-RM
Set 7 – 6 reps @ 70% of 1-RM

EMOM 10
a. max reps of of Power Cleans 80kg/60kg
b. Rest

Lauantai 14.9.2019

”Small”
Three rounds of:

Row 1000 meters
50 Burpees
50 Box jumps, 24 inch/20 inch or 60 cm/50 cm box
Run 800 meters

Perjantai 13.9.2019

32 min for quality
3 skin the cat
10 man maker, you choose the weight
15 ohs with 15/10kg plate
20 double kb box step over, you choose the weight