030225 MAANANTAI
OTM 30 (5R)
1. 18/14 cal row
2. 10-20 toes to bar
3. rest
4. 18/14 cal row
5. 10-15 double kb deadlift 32's/24's
6. rest
040225 TIISTAI
Back Squat
8-6-4-4 reps at
65-75-85-90% 1RM
rest 3:00
040225 TIISTAI
DB One arm romanian deadlift
3 x 10 + 10 reps
Rest 2:00
040225 TIISTAI
Front Squat
50 reps for time at 40% of your 1RM FS
in tempo 30X1.
040225 TIISTAI
3 rounds
3min AMRAP ski
3min AMRAP sled push (you go, I go)
3min AMRAP row
3min AMRAP farmers walk (you go, I go)
050225 KESKIVIIKKO
Dumbbell Bench Press
Build to a 9RM over the course of 4 sets.
Then add weight for a 3RM.
Do one set every three minutes or faster.
(tuloksiin 9rm & 3rm)
050225 KESKIVIIKKO
Close Grip Bench Press
3 sets of max unbroken reps 70% of your 1RM bench press
Rest for 90 seconds between sets.
050225 KESKIVIIKKO
DB one-arm Strict Press
3 sets of max unbroken reps w/t 3 weights: example 10-15-20kg
Rest 3:00
060225 TORSTAI
Pause hang power clean + pause push jerk
3 x 3+3 @50%
Pause power clean + pause split jerk
3 x 2+2 @60%
in 12min find daily max in the following complex:
3 Power clean
2 Push jerk
1 Split jerk
tulos: complexin maksimi
060225 TORSTAI
STRENGTH
Pendlay Row
Build to a 10RM over the course of 4 sets.
Do one set every three minutes or faster.
Bent over Dumbbell Rows
Build to a 10RM (each arm) over the course of 4 sets.
Do one set every three minutes or faster.
AMRAP 10 alternating w/t partner:
10 barbell biceps curls
10 barbell overhead triceps extensions
070225 PERJANTAI
5 rounds
in 2min:
20 db snatch 22.5/15
AMRAP burpee box over 60/50
2min REST
4 sets
10-20 hanging knee raises
1min rest between sets
080225 LAUANTAI
For time w/ partner
4 rounds
50 cal ski
40 thruster 42,5/30
30 pull-up
split reps
090225 SUNNUNTAI
BENCHMARK-WOD
"Barbara Ann"
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts 60/42,5
40 sit-ups
50 double-unders
Rest precisely 3 minutes between rounds.