111124 MAANANTAI
4 sets:
3 deadlift + 2 hang power clean + 1 push jerk
start @60% of 1rm c&j, add weight as needed
111124 MAANANTAI
"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.
121124 TIISTAI
Back squat
Find 3RM of the day
121124 TIISTAI
Front squat
Find 1RM of the day
121124 TIISTAI
5min AMRAP
15 v-up
20 arch rock
131124 KESKIVIIKKO
every 2min for 4 sets
3 weighted pull-up
or
2-5 strict pull-up / 1-3 negative pull-ups
8 barbell row
131124 KESKIVIIKKO
For time
30 – 20 – 10 Pull-up
20 – 15 – 10 One arm devil's press 22.5/15
141124 TORSTAI
For time
1,2k/1k row
60 kb swing 24/16
30 box over jump 60/50
10 ring muscle-up
2min rest
600m/500m row
30 kb swing 24/16
15 box over jump 60/50
5 ring muscle-up
151124 PERJANTAI
OTM 30 (10R)
1. 3 squat clean
2. 2 squat clean
3. 1 squat clean
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds
Clean pull 3 x 3 @85-95%
161124 LAUANTAI
2 rounds
5min AMRAP
3-6-9… +3 toes to bar
12 wallball 20/14
3min REST
5min AMRAP
3-6-9… +3 burpee over abmat
12 sit-up
3min REST
171124 SUNNUNTAI
BENCHMARK-WOD
"Jack"
20min AMRAP
10 Push press 50/35
10 KB Swing 24/16
10 Box Jump 60/50
141124 TORSTAI
TORSTAI STRENGTH
Wendler week 1
Back squat 5 – 5 – 5+ @65-75-85%
laske painot: 1RM x 90%
Pendlay row 4 x 10
Dip 4 x 10-15