080124 MAANANTAI
Power snatch
10 – 8 – 6 – 4 – 2
– unbroken sets, start @50%
– 1 set every 2min
080124 MAANANTAI
Every 6min for 3 rounds
500m row
12 power snatch 42,5/30
12 overhead squat 42,5/30
24 wallball 20/14
result is the total time of 3 rounds (for example 4.00 – 4:10 – 4:20 = 12:30)
090124 TIISTAI
Deadlift (week 4)
20 reps @50% 1rm + 10-15g
(add 2,5-5kg to last time)
then 3 x 10 (same weight)
090124 TIISTAI
For time:
40 sit-up
20 sumo deadlift high-pull 50/35
30 toes to bar
20 kb swing 32/24
40 sit-up
100124 KESKIVIIKKO
For time
buy in: 10 shuttle run (1 rep = 2 x 7.5m)
then 6 rounds
5+5 db one arm hang power clean 22.5/15
5+5 db one arm front squat 22.5/15
5+5 db one arm shoulder to overhead 22.5/15
5+5 db one arm overhead reverse lunge 22.5/15
buy out: 10 shuttle run (1 rep = 2 x 7.5m)
110124 TORSTAI
Bench press
4 x 5
– 1 set every 3min
– go for a heavy set
110124 TORSTAI
10 rounds
in 1min:
30 double under / 50 single under
AMRAP wall walk
1min REST
result is the amount of wall walks completed
120124 PERJANTAI
(3 sets:
3 scarecrow + 3 broadjump
rest 1-2min between sets)
squat clean + front squat + split jerk
3 x 1+2+2 @60-70%
2 x 1+2+1 @70-80%
2 x 1+1+1 @80-90%
1 set every 3min
130124 LAUANTAI
2 rounds
5min AMRAP
burpee box overs 60/50
2min rest
5min AMRAP
6 burpee pull-up + 12 db snatch 22.5/15
2min rest