Category: Yleinen

For time:
10-1
push press 50% from 1RM
strict pull-up

20 seconds work followed by
10 seconds of rest,

move from one movement to another for 6 rounds:
air squat
power clean 40/30
push-up
double-under
sit-up
rest 1 interval

Back squat
4×5
1×3
1×8

Add 2,5% from your last weeks heavy 5 rep to the 3 rep. The 8 rep is done by the same weight as the third set of 5’s.

5 rounds of,
12 deadlift
9 hang power clean
6 push jerk
Rest 1 minute

Use 70/50kg or 50-60% of your c&j 1RM

This is part of a 6 week “DT” progression.

4 rounds of,
1 minute double-unders
1 minute of deadlifts 100/70
1 minute of target burpees
2 minute rest

At the top of the movement in burpees, both hands must make contact with the target 6 inches above your max reach.

Hyvää Loppiaista!

Isosali kiinni, open gym normaalisti käytössä.

Partner workout
full rounds of you go I go for 18 minutes of,

15/12 calorie erg
10 push-up
5 pull-up

3 rounds of,
3 minutes erg
1st round 3 minutes clean & jerks 45/30
2nd round 3 minutes wallballs 20/14
3rd round 3 minutes box over steps with a weight
3 minutes rest

Back squat
5×5
build to a heavy 5 reps

Make sure the lift is efficient and technical, don’t go for heaviest all time.

As long as possible or maximum 12 minutes on the minute of:
9 deadlift
6 hang power clean
3 push jerk

60% from 1rm clean and jerk.

This is part of a 6 week ”DT” progression.