1 RM tempaus

Tempaus

2x2@75%
1x2@80%
2x2@85%
1x2@90%
2x2@85%
2x2@90%

Raakatempaus samoille jaloille

5x2@70-

Niskata Te-otteelle raakatyöntö

5x2@70%

8 min AMRAP
OH Walking lunge (bb/kb/db)- 10reps
T2B- 10reps
Jumping lunge- 8reps

5 Rounds:

5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alt Dumbbell Power Snatches 22,5/15

10 D ball shouldering 40/30
20 Pistol Squat

AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (85/60)

5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 Minute Rest Between

45 min swimming
Freestyle

1 round of cindy
1 C&J (135/95)

1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

modified like hell sadly but oh well
get back to normal weight in a few months
for that my time was faster

1 K Row
Then
3*
21* DL
15* BFB
9* Jerk
60/40kg
TC 20'

25/20/15/10/5
Hang Power Snatch 34/25kg
WallBall - UB
TC 12'

FT40

Warm up(0:00-6:00)
3rds
10 single leg deadlift
10 swing kicks per
5 frog jumps

Mobility(8:00-10:00)
1:00 min butterfly stretch
:30 sec chest opener

Workout(16)
:20 work :20 rest x8
half burpees
10m shuttle sprints
medicine ball sit ups-choose weight

Iso-core(12)
3x8
single arm rows
plate press
in and outs(tucks)

Finisher
30 t-raise
:30 shoulder distraction per
:30 IT stretch per
1:00 min plank