A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds

B.
Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

A) skill-emon
B) Back squat 5 x 5 (75 - 80 % )
C) conditioning, for time
50 OHS, 50/35
50 C2B Pull ups
50 Box Jump Overs, 24/20

Tulos: laita metconin aika

Push press 3 x 5

A.
Four sets of:
Back Squat x 6 reps
Kettlebell Swings x 15 reps
Rest 2 minutes

B.
15 minutes, every 90s of:

2 rounds with Dumbbell:

Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

Kisaryhmän treenit keskiviikko 4.11.2015
Huom:TIKKURILASSA

Weightlifting wednesday
Find 1rm - use 30 min
A) snatch
B) clean & jerk
(laita tulokseen yhteistulos eli tempaus + työntö)

For quality
4 rounds
10 ring dip
10 strict toes to bar
10 ring push up
10 ghd sit-ups

PP (heavy): 3x3

Do five sets of five jumps wearing a weighted vest. Use a callenging but "safe" height. Be explosive!

1×3@60%,
1×3@70%,
1×3@80%,
2×3@85%,
1×3@75%

3 rounds of:
- 10 x Snatch balance (50/35kg)
- 20 x TTB
- 30 x Wallball (9/6kg)

AFAP (As Fast As Possible)
4 rounds of
21 Toes 2 Bar
15 Push Jerk 60/40kg
9 Box Jumps 60/50cm