EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

On The Minute 30 - 40 ( 6 - 8 rounds )

Minute 1 : Ski Erg Calories
Minute 2 : Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Minute 4: Dumbbell Box Step-Ups
Minute 5: Rest

DB´S 22,5/15kg

• Goal on these EMOM is to hold consistent numbers across all rounds.

• 6 Min EMOM of:
BB Clean & Jerk
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Clean & Jerk precedente.

Torstai 26.8.
Hspu 5x3-5 v3
rest 2min

4 rounds For quality

6+6 Single arm swing

4+4 Turkish sit up

5 Ring row (feet elevated)

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

1A) T2B power, Stirict T2B 3x4
1B) T2B tech kipping feet raise 3x15

8min amrap
8 WP situp to stand
8 Burpees
2 min rest
8min amrap
8 Kb swing
8 Alternating Prison step ups
2min rest
8min amrap
8 Push ups
8 Air squats

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
10-15 band pull aparts / Ring Rows
5 inch worm with push up
5 wall squats
3 barbell snatch grip pp behind neck + 3 ohs + 3 snatch balance