Category: Yleinen

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Yleinen

Keskiviikko 010202


“Nasty Girls”

3 Rounds

50 Squats
7 Muscle-ups
10 Hang power clean (60kg /40)


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Yleinen

Tiistai 310112


Push press/Kb jerk (technique)

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Row 1000 m
6 min one hand long cycle (24kg /12)

( One hand switch allowed. When switching the hand kb must not touch the floor or stop moving.
You may only rest at the rack position and at the overhead hold if not then fail*)
* 30 burbees

burbees are done at the end of 6 min.


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[youtube http://www.youtube.com/watch?v=i6bjk_D2H5o&w=560&h=315]
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Yleinen

Maanantai 300112


Back squat (technique)

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“Choose The Load”
15-12-9

Back squat
T2B


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[youtube http://www.youtube.com/watch?v=HrX0ohmu1zw&w=420&h=315]
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Yleinen

perjantai 270112

“Day before”

15 min amrap

10 wall balls (20lb/14)
8 Hang squat snatch (45kg/30)
6 Hspu

Starter:

Before you start the exercise, you must jump 100 double unders.
Clock starts when you start jumping.


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[youtube http://www.youtube.com/watch?v=ng1rkNXyh0g&w=560&h=315]

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Yleinen

Torstai 260112

Deadlift 5-3-1

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“Deadlift this”
!10-9!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (BW)

(At the beginning of each set of reps, you do 1 L-pull-up)


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[youtube http://www.youtube.com/watch?v=gZSst-g4aeo&w=420&h=315]

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Yleinen

Keskiviikko 250112


3 Rounds

50 Push-ups
50 Sit-ups
50 Squats

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[youtube http://www.youtube.com/watch?v=NeBrF-JwSZc&w=420&h=315]
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Yleinen

Tiistai 240112


Push Press 5-3-1

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3 Rounds
15 Thrusters 42,5 kg/30
Run 200 m
20 Pull-ups
Run 200 m


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[youtube http://www.youtube.com/watch?v=PLXhPoxytsM&w=560&h=315]

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Yleinen

Maanantai 230112


Back squat 5-3-1

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21-15-9

Barbell Sots press 20 kg/15
Pistols Squats (alternating legs)


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[youtube http://www.youtube.com/watch?v=M3zbtsZ1zbw&w=420&h=315]

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