Kaveritreeni

4x2x1+1 ( 1 reps = 1+1 and 1+1)

Voimatempaus + tempaus allepudotus + valakyykky 1+1+1
15,20,24,25

Tempaus lantiolta x 2
25,27,29

Tempausveto+tempaus 1+1
29,30,32,34,36,37,25
36kg saakka kyykkyyn! 🥳 37kg kyykkyyn, mutta lensi taakse.

Rive+työntö 2+1
25,30,35,40,44,45,47,49,0,45
51kg ei tänään lähteny

Takakyykky 1x10 15min aikana
40kg x 10
50kg x 6
60kg x 5
65kg x 10
Vimppa olikin vielä yllättävän kevyt

A: Push ups 1xMax
B: Wide push ups 1xMax
C: Kneeling flared narrow push ups 1xMax

For time

100 DU / 150 SU
50 KB swing
100 DU / 150 SU
40 KB hang clean & jerk
100 DU / 150 SU
30 KB hang snatch

1x16 kg KB

For max reps

• Tabata dumbbell box step-ups
• Rest 1 minute
• Tabata GHD sit-ups
• Rest 1 minute
• Tabata push presses
• Rest 1 minute
• Tabata bar-facing burpees

For time

• 12/15-calorie Echo bike
• 7 strict chest-to-bar pull-ups

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows

Bar muscle-up

Max (unbroken) reps in 40-seconds