251124 MAANANTAI
"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
3 rounds
30s+30s side plank hold
30s plank hold
30s back extension
60s rest
261124 TIISTAI
Front squat
5 x 5 @80-90% of last weeks heavy set of 5
261124 TIISTAI
5 rounds w/ partner
15 russian swing 32/24
20m+20m one arm farmer's walk 32/24
rest while partner completes a round
271124 KESKIVIIKKO
Every 3min for 3 rounds
10 db benchpress
set of push-ups (target 8-15)
271124 KESKIVIIKKO
Every 3min for 3 rounds
10 db press
set of strict pull-ups (target 4-10)
271124 KESKIVIIKKO
5 rounds
30s pull-up
30s rest
281124 TORSTAI
10 rounds
1min row
1min ski
1min burpee
1min rest
281124 TORSTAI
TORSTAI STRENGTH
Wendler week 3
Back squat 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%
Pendlay row 4 x 10
Dip 4 x 10-15
291124 PERJANTAI
Every 2min for 4 sets
1 power clean + 3 split jerk @50-60%
Every 2min for 4 sets
1 power clean + 2 split jerk @65-75%
Every 2min for 4 sets
1 power clean + 1 split jerk @75-85%
Clean pull 4 x 2 @100-110%
301124 LAUANTAI
25min AMRAP w/ partner
30 toes to bar
30 box jump 60/50
30 pistol squat
split reps
011224 SUNNUNTAI
BENCHMARK-WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/16
15 burpees