Alkulämmittely ja mobility

Tempaus

Emom 3 / 12
20 askelkyykky
15 kyykky
10 burpee

Loppuvenyttelyt

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 x Kipping Pull-Ups + 10 x Pushups + 15 x Air Squat
Minute 4 – 15 x USA Kettlebell Swings @24/16kg
Minute 5 – 30 x Double Under

16 Rounds for Time :
► 30 Double Unders
► 10 WallBall Shot
► 07 Burpees

1) Gym Skills : HSPU
2) Power Snatch + OHS :
1+1 rep à 70% du Maxi au Snatch, EMOM 10 minutes.
3) Back Squat :
5×5 à 80% du Maxi, RIS (repos inter-séries) 1’30 ».
Metcon :
AMRAP 9′
5 Muscle Snatch à 45% du Maxi au Snatch
9 Hand-release Push-ups
12 KB American Swings

Thursday 15th February 2018

MID-HANG POWER CLEAN

1-1-1-1-1

Work up to a heavy single for the day.

Post loads to comments.

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AMRAP 9 Minutes:
3 Mid-Hang Power Cleans 165/115
6 Front Squats 165/115
9 Chest-to-Bar Pull-Ups

The barbell should be challenging. Use a load that you can do an unbroken round when fresh. Scale the Chest-to-Bar Pull-Ups to Chin Over or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments.

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

20 - 30 min kävely/ kevyt hölkkä niinä aamuina kun on aikaa.
Tulokseen lenkkiminuutit.

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

Kyykky 5x5-8
Hyvää huomenta 5x5-15
Vatsat 200 toistoa