10 Back step lunges 60/40kg
Front rack

Try to add a bit of weight from previous weeks

Warm-up:
1 round:
400m ergo
20 goblet squats (db)
5 push ups
10 jumps over rower / db
5 inch worm + 2 push-ups
10 hollow body rocks
10 wall facing squats
10 db thrusters
5 burpees

Warm-up 2:
Thrusters (bar) BUILD UP:
5-5-10-10-15

This workout is going to feel long and tough.
Pick a weight you could do 10-12 thrusters unbroken with when fresh.

For time:
100 Thrusters (42,5/60kg)
* 5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
Repeat until 100 total thrusters are completed.

If athlete does not finish score is number of rounds and reps completed.

TC: 30 minutes

1RM Front Squat

Wendler cycle 3-3-3+

On the first minute do 2 kettlebell swings, on the 2nd minute 4 swings... Until you can't get the round completed within the minute! 24/16kg, but scale properly. Score is total repetitions.

”DT” valitse paino niin että pystyt tekemään ensimmäisen kierroksen ilman taukoja

5 kierrosta 70/47kg

12 maastaveto
9 rinnalleveto riipusta
6 työntö

aikaikkuna 10-20min

2 x Snatch
@70%

Takakyykky 1RM 1-1-1
Pystypunnerrus 1RM 1-1-1
Maastaveto 1RM 1-1-1

Postaa yhteenlaskettu kilomäärä.

Vertailut 26.10.2015, 30.6.2014, 26.11.2018

Voi myös postata mihin lokeroon osuu.

For 15 minutes:

• snatch balance triples

10 x OHS 42,5/30kg

30 x DU