Category: Yleinen

DELOAD WEEK

MUSCLE-UPS

EVERY 4 MIN FOR 4 ROUNDS:
8 HANG POWER CLEAN 40/30
6 BAR OVER BURPEE
MAX REPS MUSCLE-UPS/RING DIPS

SaliskaBailut 2019 Thank you!

Sali kiinni, SaliskaBailut!

AIKATAULU 

08.50- 09.00 Kilpailijoiden rekisteröityminen

09.05 Lajin 1 briiffaus

09.30 Laji 1.

10.05 Lajien 2-4 briiffaus

10.50 Laji 2.

11.40 Laji 3. 

12.15 – 13.30 Lounas

13.45 Laji 4.

—- Pudotus – 8 joukkuetta jatkaa lajeihin 5 & 6 —-

15.00 Laji 5.

15.25 Laji 6.

—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-

n. 16.15 Finaali

Last years podium

SNATCH EVERY 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH

HIGH-HANG – HANG – FLOOR
40-65% OF 1RM SNATCH

Throwback: Niko W.

10 ROUNDS, ALTERNATING ROUNDS WITH A PARTNER:
2 POWER CLEANS 90/65
4 BAR-FACING BURPEES
8 ALTERNATING PISTOLS

Throwback: Saara L.

FOR TIME:
50 DB SNATCH 22,5/15KG
50 TOES TO BAR
50 CAL ROW
50 HANDSTAND PUSH-UPS

Throwback: Rami J.

FRONT SQUAT BUILD TO A 4RM.

THEN 4 X 4 REPS AT 80-85% OF 4RM.

4 X 8 WEIGHTED WALKING LUNGES
(3 X 10 LAST TIME)

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

Throwback: Stigu

3 ROUNDS EVERY 8 MIN
600M SKI SPLIT WITH A PARTNER
THEN INDIVIDUALLY,
20 PUSHUP
300M RUN
20 KB SWING 32/24KG

Throwback: Katleena K.

TEAM WORKOUT,

TEAMS OF THREE FOR TIME:
60 BAR MUSCLE-UPS
60 THRUSTERS 50/35KG
60 BOX JUMPS 30/24″
60 SQUAT CLEAN 80/55KG

Tuomas Rantala suffered a lower body injury on the second event and couldn’t continue at the Karjalan Kovin 2019. Picture not related. It is from another competition. 🙂

BUILD UP TO THE PERCENTAGES OF THE DAY AND COMPLETE:
3 CLEANS + 1 SPLIT JERK AT 70% OF YOUR 1RM CLEAN AND JERK.
2 CLEANS + 1 SPLIT JERK AT 80%.
1 CLEAN + 1 SPLIT JERK AT 85%.
1 CLEAN + 2 SPLIT JERKS AT 80%.
1 CLEAN + 3 SPLIT JERKS AT 70%.

Juha Sihvonen was 5th at the 35+ category.

Pic: Eino Ansio / Karjalan Kovin

2 ROUNDS 2 MINUTE AMRAP EVERY MOVEMENT:
ROPE CLIMB (LEGLESS)
WEIGHTED BOX STEP UPS 22,5/15KG
HANDSTAND PUSH-UPS (STRICT)
REST 2 MINUTES

Essi Lehto (red pants) couldn’t start the final due to upper body injury. Essi was 30th.

Pic: Eino Ansio / Karjalan Kovin