Rinnallevedon ja työnnön tekniikkaa.
Yksittäisiä hyviä toistoja.

Treeni:

25 min AMRAP
300m laite
1 RV maasta
1 RV roikosta
3 etukyykky
2 työntö
1 valakyykky

deadlift 1.5x bw, bench bw and clean 0.75xbw. 10reps 9reps 8reps etc for time

• 2 Interval of:
Run 25:00 @ 85-90% MHR
5:00 rest between interval

Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)

In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

72.5% x 8, 77.5% x 6, 82.5% x 4 or more

2 min käsilläseisontapitoa vatsa kohti seinää

10 tasajalkapotkua käsilläseisontaan

vapaata käsilläseisontatreeniä

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

4x6 first fs

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)