Author: The Black Book

Isosali kaksi varattu 11.00 – 12.15

Deload week

3 rounds:
3 min on 1 min off
A. alternating rope climb with partner
B. alternating rounds with partner 6 Pistol squats 6 Ring push-up

Blast from the past: Patrik N.

Deload week

2 x 3 reps every 90s
A. No Heels Hang Snatch Pull.
B. Hang Muscle Snatch.
C. Paused Hang Power Snatch.
n.30%-40%1rm

Hang squat snatch
3 x 3 reps at 60% of your 1RM snatch.
3 x 2 reps at 65% of your 1RM snatch.
3 x 1 rep at 70% of your 1RM snatch.

Blast from the past: Mirka H.

Deload week

Partner workout:
As many rounds as possible in 20 minutes of:
5 hang power snatches + 5 overhead squats
20 burpees
24/20 calories row

30/20kg

Niko P.

HYVÄÄ JOULUA!

Ei ohjattuja tunteja 25. ja 26. päivä. Open gym normaalisti.

HYVÄÄ JOULUA!

Working with a partner
12 -steps of Christmas

1 Clean 60/45
2 Jerk 60/45
3 Front squat 60/45
4 Deadlift 60/45
5 Handstand Push-up
6 Pistol Squat
7 Pull-up
8 Toes to bar
9 Wallball 20/14
10 Kb Swing 32/24
11 Sit-ups
12 Burpees

Team workout for time:
5 rounds for time:
30 m walking overhead db lunges 22,5/15
24 sumo deadlift high-pull 40/30
18 thruster 40/30

In teams of three. Split lunges in 10 meter sets, sdhp in sets of 8’s and thrusters in sets of 6’s.

Anniina M.

Hang Clean
Build to a 1RM hang clean. Then 3 x 1 rep at 85% of your daily max.

Power Jerk + Split Jerk 5 sets of 1 power jerk + 1 split jerk at 80-85% of your 1RM
clean & jerk.

Jenni H.

Partner workout,

For time:
120 calories ski
100 overhead squat 20/15
60 handstand push-ups

Niin H.

A. 4 rounds:
15 second hollow rock
15 second arch rock
30 rest

B. On the minute for 12 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips
add 1 rep to last weeks set

C. As many repetitions in 10 minutes alternating with a partner:
160 push-up
80 dips
40 strict pull-up

3-3-3(+)
70-80-90%
add 2,5-5kg to last times sets of threes.

Seated Box Jumps 5 x 3 reps

Chinese plank
1 set max hold (cap 5 min)
2 sets at 50% max hold
rest 2 min / btwn

Marko V.