080822 MAANANTAI
"Lane"
5 Rounds
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds
090822 TIISTAI
Front squat
5 x 2 @80-90%
090822 TIISTAI
Partner workout
3 Rounds
20 front rack reverse lunges 50/35
15 toes to bar / heels over hips
rest while partner completes a round
100822 KESKIVIIKKO
every 4min for 3 rounds
A.
15 double kb deadlift 32's/24's
250m/200m ski
15 double kb deadlift 32's/24's
B.
10 one arm devils press 22.5/15
60 double under / 100 single under
10 one arm devils press 22.5/15
110822 TORSTAI
Shoulder press 1-1-1-1-1 reps
110822 TORSTAI
Push press 3-3-3-3-3 reps
110822 TORSTAI
Push jerk 5-5-5-5-5 reps
120822 PERJANTAI
Power clean
5 – 5 – 3 – 3 – 2 – 2 – 1
3 rounds for quality
15-20 v-up
15-20 back extension
10+10 KB/DB side bends
130822 LAUANTAI
Weighted / Strict pullup
4 x 5
130822 LAUANTAI
for time:
60/50 cal row
40 wallball
80 db hang c&j 22.5/15
40 wallball
60/50 cal row
STRENGTH 11.8 back squat
Back Squat
4 reps at 70% of your 1RM back squat.
4 reps at 75%.
4 reps at 80%.
4 reps at 85%.
Rest for 3-5 minutes between sets.
STRENGTH 11.8 DB pull overs
Dumbbell Pull Overs
4 x 10 reps at AHAFA.
One minute rest between sets.
STRENGTH 11.8 DB lateral rises
Dumbbell lateral rises
3 x 10 reps at AHAFA.
One minute rest between sets.