Tekijä: yllapito

24.2.2016

Shoulder Press
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Back Squat
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

+keskivartalo

23.2.2016

Clean & Jerk
-etsi päivän maksimi

4min cap
3 rounds
15 Wallball
15 Heavy KB Swing

jos 3 kierrosta tulee täyteen 4min aikana, jatkuu treeni 8 minuuttiin. Jos 6 kierrosta tulee täyteen 8min aikana, jatkuu treeni 12 minuuttiin.
Max 12min.

22.2.2016

Kehonhuolto

21.2.2016

Ring Skills

Open 11.2
15min AMRAP:
9 Deadlift 70/45kg
12 Pushup
15 Box Jump 60/50cm

20.2.2016

Shoulder Press
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

Back Squat
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

+keskivartalo

19.2.2016

Behind the Neck Jerk 4×4 – kevyt rauta, tekniikkaharjoittelua.

Overhead Squat 4×3

10min OTM:
2 Squat Clean – raskas

18.2.2016

Kehonhuolto

17.2.2016

Winter War -karsinta 16.4
50 Deadlift
50 Bar over jump
50 Hang Clean
50 Bar over jump
50 Front Squat
50 Bar over jump
50 Shoulder to Overhead

RX 60/40
Masters 50/35
Scaled 40/30

16.2.2016

Shoulder Press
8 @ 65%
8 @ 75%
6 @ 80%
6 @ 85%

Back Squat
8 @ 65%
8 @ 75%
6 @ 80%
6 @ 85%

+keskivartalo

15.2.2016

Hang Snatch + Snatch
5x 1+1

Open 15.2
OT3M
2 rounds
10 Overhead Squat 45/30kg
10 Chest to Bar

12, 14, 16…