progressio 2/2

progressio 2/2

AMRAPs 8-6-4, rest 3min in between:
24 DU / 48 SU
6 T2B
4+4 alt. pistol squat

-rest 60/30/0s between rounds - 60s levot ensimmäisellä amrapilla, 30s toisella, kolmannella ei lepoja)

Aloita jokainen AMRAP alusta

HUOM! Molemmat versiont päivän treenistä voi tehdä päivän kaikilla tunneilla.

5 sets for quality:
10 Barbell Curls
10 Barbell Skull Crushers
- Rest 1min btw sets

5rm for 5set

A) Double KB front squat

Build up to a heavy 5 rep 
then
1x max rep with 70-80%

B) AMRAP 10’
14 DL
10 USA swing


8 alt. Clean and press
40 DU/ 80 SU

C) Core:
2-3 rounds
10/10 sinlge leg glute bridge
10 KB Pull through

Voima
E3MOM, 4 rounds
12 steps goblet walking lunge

WOD
AMRAP 10:
12 air squats
10 up downs
8 ring row

Back squat 3x5, 1x10

For time:
5 wall walk
50 cal row
5 wall walk
25 deadlift @100/70
5 wall walk
25 clean @60/37.5
5 wall walk
25 snatch @40/30kg
5 wall walk
50 cal row

T.C.: 20'

Shoulder press 3x5, 1x10