050623 MAANANTAI
(3 sets:
5-10 strict pull-up
8-12 db press
2min rest between sets)
for time:
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up
rest until 8:00 then for time:
30 db hang c&j 22,5's/15's
30 chest to bar pullup
060623 TIISTAI
Build to a heavy set:
5 sumo deadlifts
– One set every 3:00
– Leave 5-10kg in reserve.
060623 TIISTAI
3 rounds
1min front rack reverse lunges 50/35
1min v-ups
1min back extensions
1min rest
070623 KESKIVIIKKO
Pariskaba laji 1
For time:
8 Rounds
25 wallball 20/14
20/15 cal row
10 burpees over rower
Alternating full rounds. Both do 4 rounds
080623 TORSTAI
3 sets of pike push-ups (target 5-8 reps)
3 sets of strict handstand push-ups (target 5-8 reps)
080623 TORSTAI
8 min AMRAP
1-2-3-4-5… +1 wall walk
5-10-15-20-25… +5 sit-up
090623 PERJANTAI
every 3min for 5 sets for load:
1 power clean
1 hang squat clean
1 split jerk
start @60% 1rm c&j
090623 PERJANTAI
every 3min for 5 sets
3 tempo back squat (31×1) @50-65% 1rm
100623 LAUANTAI
For repetitions in teams of 3:
8min amrap of echo bike calories
8min amrap of one arm devils press 22.5/15
8min amrap of ski calories
8min amrap of box step iovers with db 22.5/15
2min rest between amraps