Tempaus lantio kakkosia 25kg saakka
Tempaus pp kakkosia 31kg saakka
Tempauksia 36kg saakka KYYKKYYN! 🥳
Taisi yks tai kaks lentää johonkin, muuten onnistunutta.

Rive pp+rive+työntö 1+1+1
25,30,35,40,44,45,49

Etukyykky 3x5
Lämpät kolmosina 45,55,60
62,62,62

Loppujumpassa 21-15-9
Punnerrus
Linkkarit
Superman

Enkkana 10 punnerrusta putkeen! 🥳

Viikko 2/4 syklissä.

3 rounds:

2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups

• taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella

Spilt jerk from the rack
5 sets of 1 @ 90-95% of 1RM clean and jerk

Hang clean + clean
4 sets of 1 hang clean, 1 clean @ 85% of 1RM hang clean from 2 weeks ago

Paused overhead squat
5 sets of 5 reps with a 3 second pause on the bottom @ 65-70% of 1RM snatch

Clean pulls to target
4 sets of 2 @ 110% (same as last week but going to a target)

Additional accessories
3 x 16 walking lunges @ moderate load 7RPE (2x DB’s)
3 x 12 calf raises either on machine or off a plate @ 8RPE
3 sets
30 sec plank hold
15 deadbug
15 bird dog

10rnds for time:
10 alt. DB snatch @20/12.5kg
10 wall ball
10 burpee

T.C.: 30'

12 min AMRAP

20 plate squat/air squat
20 GTOH
20 burpees
20 situps

EMOM4
-20s HS-hold

EMOM4
-10 HS-steps

EMOM4
-3 kick ups to a wall

For time:

✨28 and Thriving✨

280m row buy-in

28 wall ball 14 lb
28 deadlift 50 kg
28 cal echo bike
28 KB swing 16 kg
28 box jumps
28 DB snatch 15 kg
28 burpees

280m row cash-out

A1) Front squat 3x3x80%

5 Rounds
30 cal Bike
10 Back Squat 100kg
15m Yoke carry 200kg
6 single DB clean+jerk 40kg
30 cal Row