091224 MAANANTAI
Push jerk
3 x 5 @60-75% of 1rm
091224 MAANANTAI
3 rounds
2min AMRAP
20 shoulder to overhead 40/30
10 box jump 60/50
2min REST
— 2min REST —
3 rounds
2min AMRAP
10 shoulder to overhead 60/40
10 box jump 60/50
2min REST
101224 TIISTAI
Front Squat
Build to a heavy 4RM.
then 3 x 4 @80-85%
101224 TIISTAI
For time
100 sit-up
in the beginning of each minute
perform 10 goblet squat 32/24
(start with goblet squats)
111224 KESKIVIIKKO
A.
1 set of max reps of push-ups
(target 10+)
111224 KESKIVIIKKO
B.
DB bench press
Go for a heavy set of 10 (3-4 sets)
111224 KESKIVIIKKO
C.
10!
DB bench press
after each round perform set of push-ups
(30% of max reps)
121224 TORSTAI
For time
60/50 cal row
50 deadlift 90/60
50 toes to bar
50 kb swing 24/16
30/25 cal row
25 deadlift 90/60
25 toes to bar
25 kb swing 24/16
121224 TORSTAI
TORSTAI STRENGTH
Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85% + 2,5-5kg
laske painot: 1RM x 90%
db one arm row 4 x 10+10
bicep curl 4 x 10
131224 PERJANTAI
Muscle snatch
3 x 5 @30%
Power snatch
4 x 3 @60-70%
Squat snatch
5 x 2 @75-85%
Overhead squat
3 x 6 @60-70% of 1rm ohs
141224 LAUANTAI
For time with partner
12 rounds (you go, I go 6+6R)
1 rope climb
6 one arm devils press 22.5/15
then
100 cal ski (split)
then
12 rounds (you go, I go 6+6R)
8 pullup
12 db one arm thuster 22.5/15
151224 SUNNUNTAI
BENCHMARK-WOD
"Bear complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press