100225 MAANANTAI
2 rounds
5 min AMRAP
15 wallball 20/14
10 knees to elbows
3min REST
5 min AMRAP
60 double under
20 db one arm hang c&j 22.5/15
3min REST
110225 TIISTAI
Back Squat (25min)
6 – 6 – 3 – 2
70-80-90-95% 1RM
Rest for 3-5 minutes between sets.
110225 TIISTAI
For time (12min)
25 tempo back squats @40% of your 1RM BS
in tempo 90X1.
3 sets of max hold Nordic hold (6 min)
Rest 1:00
120225 KESKIVIIKKO
Dumbbell Bench Press
Build to a 15RM in 3 sets. (vertaa 15.1.)
Then 2 x 7 @100% of 15RM.
Do one set every 3min or faster.
120225 KESKIVIIKKO
Z press (with barbell) 12 min
Build to 10RM in 3 sets.
Do one set every 3min or faster.
Dumbbell Pull Overs (12 min)
3 x 15 reps at AHAFA.
Rest for 2 min between sets.
130225 TORSTAI
Pause power snatch + squat
4 x 3 @40-50%
Every 2min for 6 sets:
1 snatch
1 hang snatch
1 overhead squat
(RESULT is best lift from this)
3 sets
10 snatch grip barbell row
10 barbell rollout
130225 TORSTAI
STRENGTH
Pendlay Row (20 min)
18-15-12-8-12-15-18 reps at
70-75-80-90-80-75-70% of your 10RM from week 5.
Do one set every 3min or faster.
Bent over Dumbbell Rows (1 käsi kerrallaan) 12 min
10-1 unbroken reps @70-75% of your 10RM from week 5.
Seated Dumbbell Biceps Curl (6 min )
3 x 12-6 reps at AHAFA.
Rest 1min
140225 PERJANTAI
"Valentine's Day Special"
For time with partner
8 rounds
athlete a: 3 devils press 22.5's/15's + 6 chest to bar
athlete b: 3 devils press 22.5's/15's + 6 chest to bar
straight in to
100 cal row (a&b split)
straight in to
8 rounds
athlete a: 6 one arm devils press 22.5/15 + 6 pullup
athlete b: 6 one arm devils press 22.5/15 + 6 pullup
150225 LAUANTAI
6 rounds
in 1min:
10 toes to rings
AMRAP of box over jumps 60/50
1min rest
— 2min rest —
6 rounds
in 1min:
4 shuttle runs (1 rep = 2 x 7m)
AMRAP of kb swings 24/16
1min rest