Suorinjaloin maastaveto 5x10x40%
-jokainen toisto lattiasta/stopilla
-seiso itse korokkeella (1 kumiharkko ok)

Pystypunnerrus 5x5x50%
-prosentit penkin maksimista

Yhden käden kulmasoutu 3x12-20 / käsi
-niin iso murkula mitä näpeissä pysyy

Ojentajat kumpparilla 2x50

3 rundia laadukkaasti
10 hyvää huomenta bb 40kg
5+5 sh oh lunge
10+10 gorilla row 20kg
10 leg raises
10 db bench press 20kg

A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Find your 1RM in 20 mins.

B,
Every 5 mins for 20 mins do:
20/17 Row Calories
15 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans, 93/66kg

Goal
Consistency across all rounds and 1 min to rest before the next.

C,
3 rounds for quality of:
L Side Plank, 20 secs
R Side Plank, 20 secs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Metcon (time)

With partner, 3 rounds for time of:
15m Sprint
250/200m row
6+6 1-Arm DB thrusters 15/10kg
15m Sprint
*You go, I go.

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Kerro mitä painoa käytit ja miltä harjoitus tuntui? 😊

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

Pause squat 3/40s” + 3
Klusteri

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
-Rest as Needed b/t Sets-

*1Rep=A+T+Y

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35

42 Hspu/push ups

18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge

43 Wall balls

18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets

4 sets and 2'min rest between

5 Back squats @RPE 8
50m DB farm carry
10+10 Dual DB ATG Split Squat

Then...
1 Set of max Back squats @80%