Tekijä: yllapito

15.3.2016

Front Squat
7×1 – 2s stoppi pohjassa. Räjähtävästi ylös!

5 rounds for quality
8 Push Jerk
6 Overhead Squat
4 Snatch Balance

14.3.2016

Clean technique

13.3.2016

Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

12.3.2016

Kehonhuolto

11.3.2016

Shoulder Press & Back Squat
4 @ 70%
3×4 @ 80%

+maha

10.3.2016

“Chelsea”
30min OTM
5 pullup
10 pushup
15 air squat

9.3.2016

Kehonhuolto

8.3.2016

Pullup 5×2

7min AMRAP:
7 Power Snatch
14 Burpee

7.3.2016

Shoulder Press & Back Squat
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

6.2.2016

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.