281024 MAANANTAI
Power clean & pushjerk (tng)
4 x 3 @40-70%
281024 MAANANTAI
Partner version of "Grettel"
Both do 10 rounds (you go, Igo)
3 clean & jerk 60/42.5
3 bar over burpee
291024 TIISTAI
Back squat (wave 3)
5 x 3 add 2,5-5kg to last wave
(last wave: @85-90 % of 3rm + 2,5-5kg)
291024 TIISTAI
5 rounds w/ partner
6 double db deadlift 22.5's/15's
6 walking lunges w/ db's
6 double db front squat
6 walking lunges w/ db's
rest while partner completes a round
301024 KESKIVIIKKO
4 sets
5 weighted pull-up / 4-8 strict pull-up / 3-5 negative pull-ups
2min rest between sets
301024 KESKIVIIKKO
3 rounds for time
15 pushpress 60/42,5
15 toes to bar
311024 TORSTAI
(Accumulate 1min of l-sit hold)
Every 2min for 5 rounds
A. 16/12 cal row + amrap of sit-ups
B. 60 double under + amrap of box step overs
w/ db 22.5/15
alternate between a&b
result is the amount of sit-ups & box step overs
accumulated
011124 PERJANTAI
3 x 2 Tall snatch
3 x 2 Pause snatch @50-65%
3 x 1 Pause snatch @65-75%
every 30s x 10
1 snatch @70-80%
every 30s x 10
1 snatch @80-90%
snatch pull
4 x 3 @85-95%
031124 SUNNUNTAI
For time with partner
120 db snatch 22.5/15
80 wallball
40 pull-up
90 db snatch 22.5/15
60 wallball
30 pull-up
60 db snatch 22.5/15
40 wallball
20 pull-up
3110224 TORSTAI
TORSTAI STRENGTH
Wendler week 3
Deadlift 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%
311024 TORSTAI
TORSTAI STRENGTH
Wendler week 3
Bench press 5 – 3 – 1+ @75-85-95% +5-10kg
laske painot: 1RM x 90%