“Linda”

10-1
Deadlift
Bench Press
Squat Clean

For time: 10 deadlift, 10 bench press and 10 squat clean. Next round is 9+9+9...Last round is 1+1+1

Men:
DL 1,5x bodyweight
BP 1x bodyweight
SC 0,75x bodyweight

Women:
¾ of mens loading

DL 1,123x bodyweight
BP 0.75x bodyweight
SC 0,56x bodyweight

Time Cap 25min

RPE 4-5

Tailor the loading to fit your fitness level.

(last seen 23.6.2018)

8x3min AMRAP, 90sec rest between (A+B+A+B+A+B+A+B)

A)
Row 30/20cal + AMRAP of:
30 DU
10 C2B

B)

Airbike 30/20cal + AMRAP of

3 Power Clean 70/50kg
3 Front Squat
3 Jerk

Start every set from beginning. Keep a steady pace, not all out.

Overall RPE 4

CONDITIONING 

“Deck of Cards”

EMOM x52

1) Airbike
2) KBS + TTB
3) Row
4) Burpee 

Overall RPE 3 to 4

This is a 52min workout. Rotate between 4 stations on the minute.  Flip a card from the deck on the minute and do the number of reps or calories. Rest the remaining time from that minute.

Jacks = 11
Queens = 12
Kings = 13
Aces = 14

Tailoring Options:

Jacks, Queens, Kings and Aces with 10 reps.

12-15min with light weight:
2 clean pull + 1 hang squat clean + 2 thruster + 2 split jerk behind the neck

Huom! Kevyt ja tekniset painot.

EMOM12 1 C&J @max 55-65% of 1RM Huom! Tekniset ja semi kevyet painot.

Build to a 1RM Deadlift for the day
Option sets of 3 with moderate load

Pause back squat 4x6x60%

A) 8 rounds for time
30 double under
6 thruster 50/35
6 bar over burpee

B) Core
3 rounds for quality
8-10 strict toes to bar
8-12 side plank lifts (right + left)

AMRAP 12
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Handstand Pushups
12 Pullups
15 Box Jumps

RX:
14 rounds (ygig per round)
2-4 bar mu
4 strict hspu
8 KB swing @32/24kg

Scaled:
14 rounds (ygig per round)
2-4 C2B/pull up
4 DDB strict press
8 KB swing @24/16kg

RPE 3.5

TC 15min

Huom! Treeni tehdään laatua vastaan. Valitse sopivat skaalaukset oman tason mukaan.

Skaalaukset: hspu->strict box hspu KB swing ->paino

BENCHMARK WEEKS

"DT"
5 rounds for time
12 deadlift 70/47,5
9 hang power clean 70/47,5
6 push jerk 70/47,5