200921 MAANANTAI
shoulder press 5 x 6
200921 MAANANTAI
2 Rounds
3min AMRAP
15 shoulder to overhead 50/35
15 pullup / jumping pullup
3min REST
210921 TIISTAI
every 10min for 3 rounds
30 wallball 20/14
60/50 cal erg
120 double under
220921 KESKIVIIKKO
Back Squat
6 x 8 @80-90% of your 8RM back squat.
Squat down slowly, stand up fast without a pause
Romanian Deadlift f. Deficit
5 x 10 @80% of your 10RM.
Deficit at 10-20 cm depending on how flexible
hamstrings you have.
Rest for two minutes between sets.
230921 TORSTAI
Partner workout
for time:
60 toes to bar / heels over hips
80 db snatch 22.5/15
100 box step overs with db 22.5/15
80 db snatch 22.5/15
60 toes to bar / heels over hips
split reps as desired
240921 PERJANTAI
FInd your daily 5 rep max in power snatch
240921 PERJANTAI
for time:
30 power snatches in sets of 5 @75% of 5rmax
2min rest
15 power snatches in sets of 3 @85% of 5rmax
2min rest
10 power snatches in sets of 2 @100% of 5rmax
250921 LAUANTAI
every 4min for 5 Rounds
15 deadlift 60/40
10 hang power clean 60/40
5 hang squat clean 60/40
AMRAP erg
260921 SUNNUNTAI
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees