Author: The Black Book

BACK SQUAT BUILD TO A 2RM.

THEN 4 X 2 REPS AT 80-85%OF 2RM.

ALTERNATING ON THE MINUTE X 10 (5 ROUNDS):
A: 10 BOX STEP-UPS
B: BARBELL ROLL-OUTS

SaliskaBailut 2019 Juho L.
Pic: Marko Vallius

PARTNER WORKOUT,
16 MIN AMRAP (U GO, I GO, FULL ROUNDS)
10 PULLUP
10 BOX OVER BURPEE 60/50CM (BOX FACING)
10 TOES TO BAR
(REST)

Turun Tuomiopäivä competition day 1 event 2.

DELOAD WEEK

TEAMS OF THREE,

AS MANY ROUNDS AS POSSIBLE IN 21 MINUTES OF:
7 DB HANG POWER CLEANS
7 DB FACING BURPEES

ALTERNATING ROUNDS.

Emilia Leppänen.

DELOAD WEEK

EVERY MINUTE FOR 10 SETS:
1 HANG POWER CLEAN + 1 PAUSE JERK (3 SEC) AT 20-30% 1RM CLEAN & JERK.

EVERY 2 MINUTES FOR 9 SETS:
CLEAN PULL + HANG POWER CLEAN + HANG CLEAN + 2 JERK AT 30-50% 1RM CLEAN & JERK.

Petteri O.

DELOAD WEEK

HANDSTAND WALK SKILL

4 ROUNDS FOR TIME OF:
ROW 500/400 METERS
HANDSTAND WALK 10 METERS
REST 2 MINUTES

Turun Tuomiopäivä Friday Event 1.

DELOAD WEEK

“NICOLE STRICT”

AS MANY REPETITIONS AS POSSIBLE IN 20 MINUTES OF:
400M RUN
STRICT UNBROKEN PULL-UPS

Turun Tuomiopäivä Friday Event 1.

BACK SQUAT
5 X 5 REPS AT 50% OF YOUR 1RM BACK SQUAT.

4 ROUNDS:
12 DEADLIFT 30-40% 1RM DL
REST 1 MINUTE
10 BOX JUMPS 30/24″
REST 1 MINUTE

Eero L.

DELOAD WEEK

2 ROUNDS:
3 MIN ARMAP OF,
2 + 2 TURKISH GET-UP
12 BACK EXTENSION
2 MIN REST
3 MIN AMRAP OF,
5 STRICT TOES TO BAR/HANGING KNEE RAISES
10 PISTOL SQUATS
2 MIN REST

Oona L.

FOR TIME:
30 THRUSTER 60/40KG
30 BOX JUMP 32/24″
30 DEADLIFT 100/70KG
30 BAR MUSCLE-UPS /CHEST TO BAR / PULL-UP

Eveliina K. at Turun Tuomiopäivä 2019.