Category: Yleinen

3 ROUNDS
3 MIN AMRAP OF,
10 DB BURPEE BOX STEP-UP
15 SIT-UP
2 MIN RECOVERY ROW
1 MIN REST

Throwback: Matias Salmela. This week Matias is competing in Winter War 2020.

MACHO MAN PROGRESSION 25 MINUTES ON THE MINUTE OF:
4 POWER CLEAN
4 FRONT SQUAT
4 PUSH JERK
30% 1RM CLEAN & JERK

Mikko W.

POWER CLEAN + SPLIT JERK

2 X 3 + 3 AT 30%

2 X 2 + 2 AT 50%

2 X 2 + 2 AT 65%

2 X 1 + 1 AT 70%

Juho R.

TEAM WORKOUT,

5 ROUNDS FOR TIME OF:
8 LEGLESS ROPE CLIMBS
40 SYNCHRO DUMBBELL SNATCHES, ALTERNATING ARMS

TEAMS OF FOUR. SPLIT REPETITIONS AS DESIRED. TWO MEMBERS OF THE TEAM WORK SYNCHRONIZED ON THE DB SNATCHES.

Stigu A.

15 MINUTES ALTERNATING MOVEMENTS WITH A PARTNER:
30 DOUBLE-UNDER
200M ROW
10 HANDSTAND PUSH-UP / DB PUSH-PRESS

Mikko I.

5 ROUNDS FOR QUALITY:
10 + 10 ONE-LEGGED ROMANIAN DB
20 HIP THRUST BAND
10 BARBELL ROW
10 + 10 BOX STEP-UPS DB
20 RING ROW
REST 2 MINUTES

DELOAD WEEK

7 ROUNDS EVERY 2 MINUTES:
7 RING DIP / BOX DIP
7 BOX JUMP 70/60CM
7 KB SWING 32/24

“MACHO MAN” -PROGRESSION 16 MIN OTM:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK 50% 1RM CLEAN & JERK

Jussi R.

HANG SNATCH + SNATCH
3 X 1 AT 30-40%

SNATCH PULL + BELOW KNEE SNATCH 3 X 1 AT 40-50%

BUILD TO A DAILY MAX IN:
SNATCH PULL + BELOW KNEE SNATCH + HANG SNATCH

Jack L. @LinnaMasters 2019
Pic: Minna Merisaari

PARTNER WORKOUT,

1 ROUND OF:
300 DOUBLE-UNDERS
60 PUSH-PRESS 30/20KG
8 LEGLESS ROPE CLIMB
THEN, 2 ROUNDS OF:
150 DOUBLE-UNDERS
30 PUSH-PRESS 30/20KG
4 LEGLESS ROPE CLIMB
THEN, 3 ROUNDS OF:
100 DOUBLE-UNDERS
20 PUSH-PRESS 30/20
2 LEGLESS ROPE CLIMB

SPLIT REPETITIONS AS DESIRED.

Mikko H. @LinnaMasters19
Pic:Minna Merisaari