3-5 kierrosta

20 cal assaultbike
20 cal soutu
1-5 toistoa jotain asiaa missä on itse huono (käsilläkävely 10 m/muscleup/leuka/käsilläseisonta max aika tms)
20 cal hiihto
400 m skillmill / juoksu tai power walk
1-5 toistoa jotain asiaa missä on itse huono (käsilläkävely 10 m/muscleup/leuka/käsilläseisonta max aika tms)

Sykkeet alle 150

Bench Press:
20 reps @ 20kg
19 reps @ 25kg
18 reps @ 30kg
17 reps @ 35kg
16 reps @ 40kg
15 reps @ 45kg
14 reps @ 50kg
13 reps @ 55kg
12 reps @ 60kg
11 reps @ 65kg
10 reps @ 70kg
9 reps @ 75kg
8 reps @ 80kg
7 reps @ 85kg
6 reps @ 90kg
5 reps @ 95kg
4 reps @100kg
3 reps @105kg
2 reps @110kg
1 rep @ 115kg

-molemman ryhmän nostajat tervetulleita
-voit tehdä vaikka treenin, joka mahdollisesti jäi viikolla välistä
-tekniikkatreeniä
-voimanostajan kehonhuoltoa
-voimanostajan GPP (General Physical Preparedness) eli lihaskunto-jumppaa sitä haluaville

A:
Snatch 5x3 @ 75%
Front squats 3x5 @ 75%
B:
Bench Press 3x5
+
10min amrap:
250m row
10 Push ups
1 Rope climb

Weightlifting Wednesday
On the Minute x 6 – 1 Squat Snatch (90%)
Rest 4:00
On the Minute x 6 – 1 Squat Clean and Jerk (90%)

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

A:
B:
5min amrap:
21x OHS 42/30kg
21x TTB
21 cal row
5min rest
5min amrap:
15 OHS 50/35kg
!5 pull ups
15 cal row
5min rest
5min amrap:
9 OHS 55/37,5kg
9 CTB
9 cal row

A:-
B:
E2M for 12min:
1: Rope climb x2
2: L-sit/hang hold, akumelera 30sek
3: Handstand walk 10m/Shoulder tap x10
+
4 rounds:
30 sec amrap: Hang Power clean 50/35kg
30 sec rest
30 sec amrap: Push Press 50/35kg
30 sec rest

Every minute on the minute
Add 2x reps per round, continue until failure
2x Back squat (rx 84kg/43kg)

Time cap 15min

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