Info

Tiistai 23.7.2019

3 rounds
3x400m run rest 75s between sets

rest 4min between rounds

3 rounds accessory
1 shoulder accessory
10 strict t2b
20 superman

Maanantai 22.7.2019

Clean technique

Every 90s for 9min (6 rounds)
Clean & Jerk
sets 1-2 70% power clean 1RM
sets 3-4 80% power clean 1RM
sets 5-6 85% power clean 1RM

AMRAP 6
3 power clean 80/57.5kg
6 front squat 80/57.5kg
9 bar over burpee

scale 75% from power clean 1rm

Lauantai 20.7.2019

”NUTTS”
For time:
10 handstand push-ups
15 deadlifts 115/75kg
25 box jumps 30/24″
50 pull-ups
100 wallball 20/14p
200 double-unders
400 m run with a 20 kg plate

Time cap: 32 min

Perjantai 19.7.2019

40min for quality
5 inch worm
5 wall climb
400m run
30 cal row
15 kb swing 32/24kg
15 t2b

Keskiviikko 17.7.2019

Run 4000m
Rest 5min

AMRAP 8
12 med ball clean 20/14p
12 double db deadlift 2×22.5/2x35p

Tiistai 16.7.2019

5×8 db floor press send off 3:00 3-6 strict pull up between sets

Tabata box jump
tabata push up
tabata burpee
tabata plate row 20/15kg

Maanantai 15.7.2019

4×3 sots press btn send off 1:30

4×2 snatch balance, light/moderate weight focus on technique send off 1:30

8 x 1+1 hang snatch + low hang snatch light/moderate weight focus on technique. Send off 1:30

4 rounds
5 back squat
5 back push press btn
5 front squat
5 push press
5 sots press (edestä työntöotteella)
rest as needed btw rounds

weight 20/15kg