Squat clean 3 RM

Etukyykky, 5 x 5

15 minutes to find a 1rm snatch

Started with an empty barbell, and was ready in 10minutes.

Stair Machine
Lv 35
15:00
Floors 32

Pull Up
10@200
5-4-1@190

Dip
10@200
10-5@190

Push Up
15-5-5

Squat
25

150 Crunches

Alkulämmittely ja mobility

Harjoitellaan tuplia ja naruhyppyä

10min amrap
20 naruhyppyä
10 istumaan nousua
30m juoksu

Loppuvenyttelyt

Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Pointers(15:00-20:00)
Abmat sit up-full range of motion
Squat jumps-med ball in front, good range of motion on squat.
Deadlift-chest over bar, heels in ground, hamstrings loaded

Metcon(20)
On the 3:00 for 7 Rounds in 21 minutes

“Deadpool”

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

Opt(12)
5x5 hip extension
3x8 curl to press
3x8 dips
Tabata row

Finisher
15 scap push ups
30 over unders
60 bicycles
1:00 min quad stretch

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

3 x 1 x tempaus sylistä + vala-allemeno (20-40kg)

4-5 sets:
10-12 Tempo Tricep kick backs @ 2111
10-12 Tempo Dumbbell curls @ 2111
10-12 Tempo Dumbbell Z press @ 2111
10-12 Tempo Ring rows @ 2111

*Stick to the tempo, start light and build each set if you can.

Alkulämmittely ja mobility

Mave 7×5

6x 3min, vuorotellen
A) 10 seinäpalloa 10burpee
B) 8 rive riipusta raakana 8 työntö

Loppuvenyttelyt