“Fight gone bad”
Three rounds of:
Wall-ball 20/14lbs
Sumo deadlift high-pull 35/25kg
Box Jump 50cm
Push-press 35/25kg
Row (Calories)
Rest
Henry R.
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Author: The Black Book
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200718 Perjantai
Build to 1 RM split jerk from rack
Build to a max clean 3 rep
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190718 Torstai
Kai K.
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180718 Keskiviikko
Partner workout
As many rounds as possible in 15 minutes of,
12 calories erg
9 push-up
6 toes to bar
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170718 Tiistai
Back squat
10 reps +2,5kg-5kg
3 x 10 @70% (20rep weight)
Deadlift
10 reps +2,5-5kg
3 x 10 @70% (20rep weight)
2 Rounds:
10+10 one leg&arm DL (DB)
8+8 bulgarian squat
10 good morning
Janne V.
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SaliskaBailut ilta 2018
SaliskaBailut jatkuvat luonnollisesti Bailuilla (4.8.18). Hinta iltabileisiin on 25€/hlö. Ruuat tulee paikanpäälle grillaamaan kokki, menussa on mm. tabouleh-salaattia (M) ja minttu-jugurttikastiketta (G), sinappi-perunasalaattia (M, G), tandoorikanaa (M, G), garam masala- possua (M, G) ja inkiväärileipää (M).
Bailut ovat avoimet kaikille salin jäsenille ja toivomme, että tulet viettämään kesäiltaa loistavassa seurassa. Ilmoittautumaan pääsee verkkokaupastamme tai salilla. Viimeinen ilmoittautumispäivä on lauantai 21.7.
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160718 Maanantai
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Our girls represented in Beach throwdown in Amsterdam and Enni & Katleena came 2nd! Congratulations!! Anette and Kaisa also made it to the final heat placing in the end at 10th.
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140718 Lauantai
30 sec max work 30 sec rest,
3 rounds:
1. wallball
2. sdhp
3. box jump
4. push press
5. row
rest full minute
Juuso K.
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130718 Perjantai
Snatch balance
1x 3 at 33%,1×3 at 50%, 1×3 at 70%
4×2 at 80%
from 1rm snatch
Hang snatch 5 x 2 with 3 sec pause on bottom + 1,5 squats at 60-70%
Sini & Leena
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120718 Torstai
Handstand push-up skills
5 x 3 deficit hspu
2 rounds:
6+6 one-arm kneeling press
12 db row
12 push-ups (use deficit)
6+6 one-arm ring row
Ville M.