Category: Yleinen

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

7 ROUNDS FOR REPETITIONS:
1 MINUTE OF ERG CALORIES
1 MINUTE OF WALLBALLS 20/14LBS

Juha S. @LinnaMasters19
Pic:Minna Merisaari

DEADLIFT
BUILD UP TO A 1RM

FLOOR LEG RAISES
MAX REPS IN 90-60-30SECONDS

REST FOR ONE MINUTE BETWEEN SETS.

Pasi M. @LinnaMasters19
Pic:Minna Merisaari

ON THE MINUTE FOR 5 MINUTES:
10 PULL-UP + 10 DB SNATCH 22,5/15KG

5 MIN REST

5 MIN AMRAP OF:
10 PULL-UP
10 DB SNATCH 22,5/15KG

Sami H @LinnaMasters19
Pic:Minna Merisaari

MACHO MAN PROGRESSION,
20 MIN OTM:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK
AT 30% 1RM CLEAN & JERK

Tuomas H.

CLEAN + FRONT SQUAT + SPLITJERK
BUILD TO A DAILY MAX

THEN 3 SETS OF:
CLEAN + SPLIT JERK AT 90% OF YOUR DAILY MAX.

Hip thrust

FOR TIME:
100 PUSH-UPS
50 FRONT SQUATS 70/50KG
100 TOES TO BAR
50 DEADLIFT 70/50KG
100 LUNGES

Patrik N.