251021 MAANANTAI
Front Squat
5 x 5 60% of 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.
for quality:
3 Rounds
10 hip thrust
16 back rack reverse lunge
10-16 toes to rings
261021 TIISTAI
Partner workout
25min AMRAP
A. 20/15 cal row
B. amrap of turkish get-ups
271021 KESKIVIIKKO
A.
5min AMRAP
1 strict c2b
2 strict pullup
3 strict toes to bar
(unbroken sets)
271021 KESKIVIIKKO
B.
5min AMRAP
6 ringdip / 10 ringrow
20 db one arm hang c&j
281021 TORSTAI
21min AMRAP
21 cal erg
15 overhead squat 42,5/30
9 bar over burpee
291021 PERJANTAI
pause clean + pause split jerk (2 pauses)
3 x 3 x 1+1 @40-50% 1rm c&j
pause clean + pause split jerk (1 pause)
4 x 2 x 1+1 @50-60% 1rm c&j
clean + split jerk
5 x 1+1 @65-70% 1rm c&j
301021 LAUANTAI
for time in teams of 3
15 rope climb
90 pistol squat
15 rope climb
120 box jump
15 rope climb
150 wallball