Keskiviikko 17.10.2018

super set

5×6 kb/db floor press

5×10 db tricept press

rest 3min btw rounds

 

 

amrap 10

max reps burpees

Tiistai 16.10.2018

7×3+3 banded snatch grip shoulder press + ohs

 

EMOM 15
a. 18/15 cal row
b. 35 double under
c. 12 kb snatch 24/16kg

Lauantai 13.10.2018

Weighted pull up 5x1

for time
4 rounds
3 ring mu / 4 bar mu / 5c2b / 10 pull up / 15 ring row
20 sandbag front squat
15+15 single arm db hang power clean + jerk 45/35p
sprint run

Perjantai 12.10.2018

E3MOM
8x1+1+1 Snatch pull + high hang squat snatch + hang squat snatch 60-85%

EMOM 10 
5 Hang power clean + 5 push jerk 55/37.5kg

Keskiviikko 10.10.2018

deadlift 
2x5 @70%
2x5 @75%
1x5 @80%

3min send off

8 Rounds for Time
3 Hspu
6 Deadlift 100/70kg scale (60%1rm)
12 Pull up
24 Double under

tc 23

« Vanhemmat artikkelit