Back extensuon ghd + strict knee raises
3x 15
3x 10

Painstorm XII"
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
M: 20kg W:15kg
2.7.2019

Jee, huomenna tulee lisää SummerCupia!

Viikko 50 (kevennystä/väliviikko)
MAANANTAI
Warm Up
2 rounds
2:00 cardio (add speed during 2 min)
20 plate hops
10 GTOH with plate
10 Goblet hold thrusters
10 ring row
then barbell warm up 2 rounds
3 muscle snatch + 3 power snatch
rest 30-45 sec
3 muscle cleans + 3 clusters
rest 30-45 sec

Climb to light/moderate heavy power snatch weight, something like 50-60%
then

Gymnastics leg/core traning

Warm up: classic gym °
Core
10" hollow 10" hollow up 10 hollow twist
plank with partner 10 4 side

static leg strength 3 (hajlító, horpasz, guggol felállás)
Jump 4x30" (strict, térd, sarok, terpesz )
jump over the box (zsámoly felett, egyből zsámolyra)
one leg to box @4-5-7kg

Core
10 zsugor 10 terpesz 10 nyujtótt 3R
partner láb emelés

WOD: 4 ROUNDS Emom 8'
box jump burpee 8
t2B 8 + 8 sit up

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 22,5/15kg

Rest 2 Minutes

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 32/22,5kg

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

Bench press 3 RM, then max reps @ 80 %

Death by Clusters (clean + thruster)

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

Bench press 8-8-8 reps, then max reps @ 90%