120721 MAANANTAI
back squat
5 x 3 @80-90% 1rm
120721 MAANANTAI
front squat
3 x 5 @75% 1rm
130721 TIISTAI
20min AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400m
140721 KESKIVIIKKO
Push jerk
4 x 5 @50-70% 1rm
140721 KESKIVIIKKO
for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25
150721 TORSTAI
6 Rounds
2min work:
12/10 cal ski
50 double under
amrap box jump 60/50
2min rest
160721 PERJANTAI
on the minute for 4 min
5 power snatch @50%
1min rest
on the minute for 4 min
4 power snatch @60%
1min rest
on the minute for 4 min
3 power snatch @70-75%
1min rest
on the minute for 4 min
2 power snatch @80-85%
1min rest
on the minute for 4 min
1 power snatch @90-100%
170721 LAUANTAI
in teams of 3:
22min AMRAP
A. 300m run
B. buy in 10 db squat
then amrap of one arm devils press
C. rest