In teams of 3 push the sled as far as you can in 20 minutes. (moderate weight)

Worked on OHS without rolling my shoulders. I can lock my shoulders in if I put my hands out all the way to the end of the bar.

12 min AMRAP:

• 20 Box jumps (60/50cm)
• 10 Overhead lunges, left arm (24/16kg)
• 10 Overhead lunges, right arm (24/16kg)

AMRAP 30

15cal bike
15cal row
15 t2b
20cal bike
20cal row
15 t2b
25cal bike
25cal row
15 t2b
….

• pk alueel
• kalorit kasvaa aina viidellä ja t2b pysyy samana

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
Week 8: 50kg x 5, 60kg x 5, 70kg x 5
Week 9: 80kg x 5, 92.5kg x 5, 105kg x 5
Week 10: 85kg x 3, 100kg x 3, 110kg x 4
Week 11: 92.5kg x 5, 105kg x 3, 110kg x 1, 120kg x 1, 125kg x 1

Every minute :

• 3x 3 Shoulder Press (40kg)
• 3x 3 Push Press (50kg)
• 3x 3 Splits (40kg)

5 rounds for time:
* 1 snatch
* 7 snatch push presses
* 7 overhead squats

Use 50% of 1RM snatch. The goal is to do the round unbroken.

Start with stretching then a half mile run.
30:w /30:h /30:r
5 rounds (stay at station for all 5 rounds before moving to next, 1 minute rest in between)

Alternating Kettlebell Bent Over Rows/ Hold top of double row (18)
Goblet squat/wall sit (26)
Push press/Overhead lockout (45)
Roll out/plank hold

2 sets of AMRAP 7'
25 double unders
15 squat jump
10 push press @20/15
rest 2' between each round

Lämmittely
Mobility

-Suunnitellaan yhdessä päivän treeni suosikkiliikkeistä