Kevään tavoitteet 2018. Syksyn tavoitteiden tarkastelua ja ohjelmoinnin muutostoiveet.

For time
15 KB Swing 24/16kg, 15 TTB
10 KB Swing 24/16kg, 10 TTB
5 KB Swing 24/16kg, 5 TTB
800 Run with 20/15 kg plate
5 KB Swing 24/16kg, 5 TTB
10 KB Swing 24/16kg, 10 TTB
15 KB Swing 24/16kg, 15 TTB

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

Loppuviimeistely

60 pohjenousu
30+30 1-jalan lantionnosto

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull Rows.

3 rounds:
400m Run
20 T2B
10 Power Cleans 80 / 50 kg

(Time cap: 15min.)

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

3 Hang squat snatch (10min.)
+
3 Hang squat Clean & jerk (10min.)

• Find a heavy sets in 20min.

Rekailla pidot, skin the cat, deadman hang, kip...