100624 MAANANTAI
"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds
110624 TIISTAI
For time
6 rounds w/ partner
A. 100 double under + 20 db snatch 22.5/15
B. Max calorie row
B. 100 double under + 20 db snatch 22.5/15
A. Max calorie row
120624 KESKIVIIKKO
Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM
120624 KESKIVIIKKO
4 rounds w/ partner
10 Barbell sit-ups
15+15 One-arm KB sidebends at 32/24 kg
rest while partner completes a round
130624 TORSTAI
Bench press
1 – 1 – 1 – 1 – 1 – 1 – 1
– Find a heavy 1-rep bench press for the day.
130624 TORSTAI
For time:
21 – 15 – 9
double kb deadlift 32's/24's
pull-up
140624 PERJANTAI
3 sets of
2 power snatch + 2 hang power snatch + 2 ohs
Find daily max in following complex
1 power snatch + 1 hang power snatch + 1 ohs
3 rounds for quality
6 snatch grip deadlift @95% 1rm snatch
12+12 one arm db row
12-20 toes to rings
150624 LAUANTAI
20 min AMRAP of:
432m run
3 Rounds:
9 kb swing 32/24
18 walking lunges