With running clock
0 - 2 9 rep @62.5%
2 - 4 7 rep @67.5%
4 - 6 5 rep @72.5%
6 - 8 3 rep @77.5%
8 - 9 1 rep
9 - 10 1 rep
10 - 11 1 rep
11 - 12 1 rep
12 - 13 1 rep
13 - 14 1 rep
14 - 15 1 rep
*Build up to Days Heavy 1 rep in 7 sets
*Tavoite päästä samoihin rautoihin kuin aijemmilla viikoilla

Kyykky 3x3 (70-75-80%)

Penkki 5x5x65%

Maastaveto 2x2x80%

3 x 20 strict pull up, unbroken
- banded/ feet on the ground
- rest 2min

EMOM 16
1. Handstand walk practice 45sek
2. Gorilla row alt. 16-20
3. Legs on the wall sit ups 10-15
4. Rest

10 single-arm KB swings, right (16/24 kg)
10 single-arm KB swings, left
250-m row/ski or 500m bike
10 barbell lunges, right (30/42,5 kg)
10 barbell lunges, left
– KB swings to eye level.

ScaledWOD
AMRAP 20:
10 single-arm KB swings, right
10 single-arm KB swings, left
250-m row/ski or 500m bike
10 lunges, right
10 lunges, left
– KB swings to eye level.

Rest day - what did you do?

Treeni 2
Warm Up
2 rounds
1.5 min row, run, air bike
20 lunges
30 weight supported flutter kicks
15 ring row

Strenght
Back Squat 10,8,6,6,6 reps @55-60-65-70-75% of 1rm
Front Squat 3x5reps @55-65-75%
rest 2-3 min bwn sets

Metcon
4x2 min on / 2 min off
Air bike, Run or Rowing.
Tarkoitus on vetää 80-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Parin kanssa erä vuorotellen. 4 kertaa sama laite tai 2x2 laitetta.

Power snatch
2-2-2-2-2-2-2

6-6-6-6
Deadlifts
Start Moderate-Heavy and build to Heavy
- go for heavier than last week

ON AN 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Overhead Squats
Start Moderate and build to Moderate-Heavy.

6x2 min
20 power clean 25 kg/32,5 kg + max toistot työntö.

Tulos: tehdyt työnnöt