FOR QUALITY: 10 ROPE CLIMBS (LEGLESS) ACCUMULATE 2 MINUTES OF L-SIT 30M HANDSTAND WALK (60 SHOULDER TAPS)
Author: The Black Book
EVERY 3 MINUTES FOR 10 ROUNDS: A. RUN 400M B. ROW 500M ALTERNATE BETWEEN A & B. REST REMAINING TIME FROM 3 MINUTES. TRY TO KEEP HR UNDER 70% FROM MAX HR.
EVERY MINUTE ON THE MINUTE FOR 20 MINUTES: 1. DB SNATCH 2. PUSH-UP 3. WEIGHTED LUNGES 20/14LBS 4. SKI CALORIES 5. DOUBLE-UNDERS PICK A REP RANGE YOU CAN HOLD THE WHOLE WORKOUT.
PARISKABA 4 LAJI “OLY SPRINTS” 4 ROUNDS OF EACH: 10/7 CAL ROW 9 POWER CLEAN / SQUAT CLEAN / POWER SNATCH / SQUAT SNATCH 40/30KG 8 SIT-UP / WEIGHTED SIT-UP 20/14LBS / HEELS OVER...
SNATCH BUILD UP TO A DAILY MAX IN HANG POWER SNATCH THEN, HANG POWER SNATCH EVERY 2 MINUTES FOR 5 SETS 3 REP AT 75-80% SOTS PRESS 3 X 5 REP
“HELEN” 3 ROUNDS FOR TIME: 400M RUN 21 KETTLEBELL SWING 24/16 12 PULL-UP
BACK SQUAT 3-3-3-3-3 THEN, ROW 1K FOR TIME
5 ROUNDS FOR TIME OF: 5 SHOULDER PRESS 10 PUSH PRESS 15 PUSH JERKS 42,5/30KG
“MICHAEL” THREE ROUNDS FOR TIME OF: RUN 800 METERS 50 BACK EXTENSIONS 50 SIT-UPS COMPARE YOUR SCORE
PARISKABA 3 LAJI “PENKKI” 80 DB WALKING LUNGES 22,5’S / 15’S 80S. CHIN OVER BAR HOLD 80 DB BENCH PRESS 22,5’S / 15’S Laji 3 Flow: Laji alkaa 7m alueen ulkopuolelta. 321 go:n jälkeen...
