Deload week
Push press
5-5-5
EMOTM 10min
2 Turkish get-up
Mash party
http://www.youtube.com/watch?v=vMGerZXcy-4
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Category: Yleinen
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Tiistai 22113
Deload week
For time and quality,
5 Rounds:
20 Double unders
5 Strict T2B
10 KB snatch 16/12 (each hand)
Time cap: 8 min
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Maanantai 21113
Deadlift 5-5-5-3-3
Contrast Box steps
4 Rounds:
10 Oh Walking lunges 20/15
15 Ring row
20 Push press 35/25
Time cap: 10 min
Mikko box jump
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Sunnuntai 20113
Open Gym YLÄSALILLA
Do a WOD from past week
Käy lisäämässä itsellesi profiili WODconnectiin tästä linkistä
Palautteet on luettu ja osa toiveista jo täytetty. Kiitos suuresta määrästä ehdotuksia ja myös kannustavista sanoista. Arvostamme yli kaiken mielipiteitänne ja palautettanne! Seuraavaksi suoritamme arvonnan osallistuneiden kesken, jonka palkintona on pääsy beetaryhmään testaamaan tavoitehakuista räätälöityä treenausohjelmaa.
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Lauantai 18113
15 min to find 1rm Snatch
Then,
15 min to find 1rm C&J
10 min to find
Back squat 3 rm
Tunnelmia Oc Throwdown -kilpailuista Californiasta
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Perjantai 18113
Clean pulls
3*3 @90%
3*2 @100%
3*1 @110%
For time:
12 Toes2bar & pull-up
9 C&J 70/50
9 Toes2bar & pull-up
6 C&J 80/57,5
6 Toes2bar & pull-up
3 C&J 90/65
Time cap: 12 min
T-paitakokoelma
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Torstai 17113
Kim, thruster
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Keskiviikko 16113
Snatch complex of,
Hang power snatch-high hang snatch-ohs @ahap
For time:
9 Hang power clean 80/57,5
15 C2B Pull-ups
6 Hang power clean 80/57,5
9 C2B Pull-ups
3 Hang power clean 80/57,5
6 C2B Pull-ups
Cap 6 min
Beast mode (MEUB muscle-ups as cash-in)
Kalle ja Erkki
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Tiistai 15113
“Fight Gone Bad!”
Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 35/25
Box Jump 50
Push-press 35/25
Row (Calories)
Rest
1min/station
Stigu, Emppu ja Hinkkanen Winter War karsintatunnelmissa.
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Maanantai 14113
Split Jerk
3*2@60%
3*2@75%
3*1@90%
3 Rounds:
5 Overhead Squat 60/42,5
10 Ring dip
10 Front Squat 60/42,5
5 Handstand Push-up
Cap 9 min
Tempausklinikka la12113
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