Author: The Black Book

130320 Perjantai

3 SETS OF 3 REPS SNATCH BALANCE (POWER) 3 SETS OF: 2 SNATCH PULLS + 2 POWER SNATCHES AT 65% OF YOUR 1RM SNATCH. 3 SETS OF: 2 SNATCH PULL + 1 POWER SNATCH...

120320 Torstai

“JACKIE” FOR TIME: 1000M ROW 50 THRUSTER 20/15 30 PULL-UPS COMPARE YOUR SCORE.  

110320 Keskiviikko

3 X MAX HOLD TUCK LEVER HOLD ON THE MINUTE FOR 6 MINUTES: ADD ONE REP TO LAST WEEK (3-5REP). USE STRICT REPS TO MAKE HARDER. PARTNER WORKOUT, ALTERNATING MOVEMENTS, AS MANY ROUNDS AS...

100320 Tiistai

FRONT SQUAT 5-5-2-3-1 70-80-85-90-100% FROM 1RM FRONT SQUAT BACK SQUAT 5-4-4-4 65-75-80-85% FROM 1RM BACK SQUAT

090320 Maanantai

5 ROUNDS, IN 2:00 MINUTES; 300M RUN AMRAP BURPEE BOX JUMP 60/50CM 2:00 MINUTE REST

070320 Lauantai

15 MINUTES ON THE MINUTE “MACHO MAN”: 2 POWER CLEAN 2 FRONT SQUAT 2 PUSH JERK 60-65% OF 1RM CLEAN & JERK  

060320 Perjantai

SPLIT JERK 5 X 3 REPS AT 65% OF YOUR 1RM CLEAN AND JERK. LAST REPETITION PAUSED AT THE SPLIT FOR 3 SECONDS. HANG CLEANS 5 X 2 REPS AT 60-70%% OF YOUR 1RM...

050320 Torstai

ON THE MINUTE FOR 8 MINUTES: 3-5 REPS TOES TO BARS. DO STRICT REPS TO MAKE HARDER. 10 ROUNDS FOR TIME: 8 PUSH-UP 10 SIT-UP 12 BACK EXTENSION

030220 Keskiviikko

PARTNER WORKOUT FOR TIME: 150 CALORIES ROWING 150 POWER SNATCH 35/25KG YOU MAY PARTITION THE REPETITIONS IN ANY WAY. ONE WORKS AT A TIME.  

030320 Tiistai

FRONT SQUAT 6-6-3-2 70-80-90-95% FROM 1RM FRONT SQUAT BACK SQUAT 4-4-4-4 75-80-80-80% FROM 1RM BACK SQUAT

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