070823 MAANANTAI
"Barbara" with partner
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 1,5 minutes between rounds.
Split reps
080823 TIISTAI
(3 rounds for quality
10 sumo stance goblet squat
10+10 side bends
8+8 one legged deadlift)
3 rounds for repetitions
1min AMRAP of back squats 90/60
2min rest
1min AMRAP of KB russian swings 32/24
2min rest
090823 KESKIVIIKKO
For time
1k/850m row
50 db snatch 22.5/15
30 box step overs w/ db 22.5/15
10 wall walk
500/450m row
25 db snatch 22.5/15
15 box step overs w/ db 22.5/15
5 wall walk
100823 TORSTAI
Shoulder press
5 – 5 – 3 – 3 – 1 – 1 – 1
65-75% of the sets of 5, 75-85% on the sets of 3
85-95% on the sets of 1.
110823 PERJANTAI
On the minute for 10min
1 squat clean
start @60% of 1rm, add weight if technique allows
110823 PERJANTAI
Front squat
3 x 2 @85-90%
120823 LAUANTAI
7min AMRAP
12 cal ski
8 one arm devils press 22.5/15
120823 LAUANTAI
7min AMRAP
12 double kb deadlift 24'a/16's
8 toes to bar