15 settiä työntöä

2+2 @50%
2+2 @50%
2+2 @60%
2+2 @65%
2+2 @65%
2+2 @70%
2+2 @70%
1+2 @75%
1+2 @75%
1+2 @80%
1+2 @80%
1+1@85%
1+1@85%
1+1@90%
1+1@90%

• “Grace” 30 reps for time of:
BB Clean & Jerk (any style) (60/40Kg)

Tempauksen harjoittelua

E3MOM x 4

6 double DB snatch 25kg
9 DB facing burpees
12 double DB thrusters 25kg

160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises

Jordan eli suomalaisittain Jorma

Aikaa vastaan
100 Kettlebell swings (24/16)
100 sit ups
100 air squats
100 Push ups

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FOR TIME OF:
40-30-20
AB MAT SIT-UPS
ALT KB SNATCH 24/16 16/12
THEN
20-30-40
BURPEES OVER THE BAR
THRUSTER 60/40 40/25

Backsquat 4 x 10 reps

Push press 2x10

Juostaan lenkki ja loppuverryttelynä reipas imurointi