Eilinen treeni

1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

Takakyykky 4x3@70%

raakarive + raakatyöntö 5x(1+1)@70-

VAPU samaan vauhtiin 5x3@70-

Lisäpaino vatsat 100kpl

Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Hold on each side after each set of Hammer Curls/Pushdowns

Skill: HSW

Wod: 7 min amrap
7 Deadlift@100/70
7 Pistols

Wod: go hard and fast , try to be efficient and controlled on pistols. Aim to go tng on deadlift.

Qualy WOD ISD
(Solo per chi partecipa alla gara)

Warm up - bike 5min

Superset
Military Press 6x8
Dumbbell Bent Over Row 6x8

Superset
Lat pulldowns 3x8
Push ups 3x15