DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

1. 10 cal echo bike
2. 3 dl, 3 hpc, 3 stoh
3. 10 cal ski
4. 5 ttb, 5 pullup, 5 pushup

For time:

108 air squat
108 DB Cleans 15/22,5kg
108 Burpees over DB
108 cal Row / Ski / Echo bike / Bike
(Laitetta voi vaihtaa)

Itsenäisyyspäivän jumppa by CFR

Part A).
Skill Primer
Low Hang Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)

A: strict Burpee squat jumps 8x3
B: Seated leg curls 3set
C: Seated leg press 3set
D: Bench press 3set
E: SA DB rows 2set
F: Pronated lat pull Downs 1xMax
G: Biceps curls 3set

45-90min easypace run / ski / bike or just rest and enjoy your christmas

Skills

Metcon UB finaali

90 DU
3 Snatch 55/80 kg
60 DU
6 Snatch
30 DU
9 Snatch

Tc: 6min

Soppelit painot.

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart

Teams of 2

Every 9 mins x 4 sets

10-10 goblet Dumbell box step up @50cm, 22,5/15kg
10-10 alt. Single arm devil’s press@22,5/15kg
50/40 Cal row (Split anyhow)
10-10 alt. Single arm devil’s press@22,5/15kg
10-10 goblet Dumbell box step up @50cm ,22,5/15kg