Category: Yleinen

FRONT SQUAT
5-5-2-3-1
70-80-85-90-100%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-4-4-4
65-75-80-85%
FROM 1RM BACK SQUAT

5 ROUNDS, IN 2:00 MINUTES;
300M RUN
AMRAP BURPEE BOX JUMP 60/50CM
2:00 MINUTE REST

15 MINUTES ON THE MINUTE “MACHO MAN”:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK

60-65% OF 1RM CLEAN & JERK

SPLIT JERK 5 X 3 REPS AT 65% OF YOUR 1RM CLEAN AND JERK.
LAST REPETITION PAUSED AT THE SPLIT FOR 3 SECONDS.

HANG CLEANS 5 X 2 REPS AT 60-70%% OF YOUR 1RM CLEAN AND JERK.

ON THE MINUTE FOR 8 MINUTES:
3-5 REPS TOES TO BARS.

DO STRICT REPS TO MAKE HARDER.

10 ROUNDS FOR TIME:
8 PUSH-UP
10 SIT-UP
12 BACK EXTENSION

PARTNER WORKOUT

FOR TIME:
150 CALORIES ROWING
150 POWER SNATCH 35/25KG

YOU MAY PARTITION THE REPETITIONS IN ANY WAY. ONE WORKS AT A TIME.

FRONT SQUAT
6-6-3-2
70-80-90-95%
FROM 1RM FRONT SQUAT

BACK SQUAT
4-4-4-4
75-80-80-80%
FROM 1RM BACK SQUAT

TEST MAX REPS STRICT HSPU

3 ROUNDS EVERY 2,5 MIN:
40 DOUBLE UNDER
10 BOX JUMP
MAX REPS STRICT HSPU
2,5 MIN REST
3 ROUNDS EVERY 2,5 MIN:
MAX REPS STRICT HSPU
10 BOX JUMP
40 DOUBLE UNDER

10 MINUTES ON THE MINUTE
“MACHO MAN” -PROGRESSION
5 POWER CLEAN
5 FRONT SQUAT
5 PUSH JERK

~50% OF 1RM C&J

HANG SNATCH 1RM

THEN,

5 X 1 AT 90% OF NEWLY ESTABLISHED 1RM.