181124 MAANANTAI
Every 2min for 4 rounds
5 hang power clean + 3 shoulder to overhead @60-70%
181124 MAANANTAI
3 rounds
3min AMRAP
12/9 cal row
12 hang power clean 50/35
1,5min REST
3min AMRAP
50 double under
9 shoulder to overhead 50/35
1,5min REST
191124 TIISTAI
Front squat
Go for heavy 5 reps (4 sets)
191124 TIISTAI
5 rounds w/partner
10 double db deadlift 22.5's/15's
10 box step ups with db's 22.5's/15's
10 russian twist 20/14
rest while partner completes a round
201124 KESKIVIIKKO
(OTM 12
1. 3-6 strict chest to bar pull-up
2. 10 lu raises
3. 3-6 strict toes to bar)
For time
100 push-up
in the beginning of each minute perform
10 db snatch 22.5/15
211124 TORSTAI
8 rounds
1min ski
1min rest
211124 TORSTAI
5 rounds
1min wall walk
1min box over jump 60/50
1min rest
221124 TORSTAI
TORSTAI STRENGTH
Wendler week 1
Back squat 3 – 3 – 3-+ @70-80-90%
laske painot: 1RM x 90%
Pendlay row 4 x 10
Dip 4 x 10-15
221124 PERJANTAI
OTM 30 (10R)
1. 3 squat snatch
2. 2 squat snatch
3. 1 squat snatch
start @60% of 1rm, you can add weight after 5 rounds
and again after 8 rounds
snatch pull
4 x 2 @100-110%
231124 LAUANTAI
in teams of 3 as a relay
10 rounds
4 burpee pull-up
8 thruster 42,5/30
12 wallball 20/14
241124 SUNNUNTAI
BENCHMARK
"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up