Author: The Black Book

TEAM WORKOUT:
3 ROUNDS FOR TIME:
50 SKI CALORIES
40 ONE-ARM DEVILS PRESS 22,5/15KG
30 RING ROW

0-1 NO HEELS LOW HANG CLEAN PULL.
2-3 LOW HANG MUSCLE CLEAN.
4-5 PAUSED LOW HANG POWER CLEAN.
6-7 PAUSED LOW HANG DEEP POWER CLEAN.
8-9 PAUSED LOW HANG CLEAN.

CLEAN & JERK EVERY 2 MINUTES FOR 7 SETS:
CLEAN PULL + LOW HANG POWER CLEAN + CLEAN
AT MAX 70% FROM 1RM CLEAN & JERK

5 ROUNDS:
2 MINUTES ROW CALORIES
2 MINUTES OF:
20 RUSSIAN TWISTS
10 SIDE PLANK LIFTS /SIDE
20 ALTERNATING V-UPS
2 MINUTES REST

“EMPTY BARBELL”
20 MIN AMRAP OF:
20 THRUSTERS
20 SUMO DEADLIFT HIGH-PULL
20 PUSH JERKS
20 OVERHEAD SQUATS
20 FRONT SQUATS

4 BURPEES AT THE TOP OF EACH MINUTE,
1 MINUTE REST AFTER FULL ROUND.

HANDSTAND PUSH-UP

3 ROUNDS OF MAX REPS SLOWLY:
CHEST-TO-WALL HANDSTAND PUSH-UPS
STRICT KNEES TO ELBOWS
BACK EXTENSIONS

DELOAD WEEK

EVERY 4 MINUTES FOR 4 ROUNDS:
15 WALLBALL 20/14LBS
10 POWER SNATCH 40/30KG
5 BURPEE BOX JUMPS 60/50CM

Aleksi commentating Turun Tuomiopäivä 2020

BUILD UP TO A DB PUSH PRESS SET OF 15 IN 4 SETS.

5 2-MINUTE ROUNDS OF:
20 DB BOX STEP-UPS
MAX REPS OF ONE-ARM DB PUSH-PRESS
2 MINUTE REST

Sami & Juha at Turun Tuomiopäivä 2020

ON THE 2:30 X 5 SETS:
3-POSITION POWER SNATCH

ON THE 2:30 X 5 SETS:
3-POSITION SQUAT SNATCH

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Part of RCFT crew at Turun Tuomiopäivä 2020

5 ROUNDS FOR TIME:
20 WALLBALL 20/14 LBS
10 DEADLIFT 100/70KG

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Coach Nea won gold at Finnish weightlifting championships under 23yo category! Pic: IG Neassusanna

5-4-3-2-1 MINUTES OF:
ROW CALORIES
SKI CALORIES

Matias Salmela won silver at Turun Tuomiopäivä 2020 in mens open division!