Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

11 Min AMRAP

12 HR Push Ups
18 KB Snatch
6 Handstand Push Ups
50 Double Unders

@24/16kg

Skill: Clean Practice

Wod: “DON’T DROP THE KETTLEBELLS”
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts
40 meter Dual Kettlebell Farmer's Carry
10 Dual Kettlebell Thrusters
40 meter Dual Kettlebell Farmer's Carry
@2x20/12

Don’t drop the kettlebell for a hundred reps.
From this workout you can identify lack of muscular endurance in either of this whether it is bending, squating, upper body push or grip.

A: Shoulder press 1rm
B: Bench press 3set
C: Pec dec 3x10
D: Triceps push downs 3set

Shoulder Press

5-4-3-2-1

Go Every 2:30

30min:

10min Row
10min Bike
10min Ski

LÄMMITTELY
Amrap 12
10 Lonkan kierrot
10 Lapapunnerrus
10+10 Rintarangan kierto
10 Lapsen lepoasento - punnerrus
10 Seinällä pystypunnerrus

VOIMA
LIIKEPARIT
3 kierrosta, 1min lepo sarjojen välissä

1.
40s./40s.
A)Lattiapenkki
B)Vipunostot sivulle

2.
40s./40s.
A)Maassa viparit sivulle
B)Pystypunnerrus

3.
30s./30s.
A)Dippi boksilla
B)Kyykky boksille (jarrutus alas-nopea ylös)