Varpaat tankoon

7min alkavalla minuutilla 30% max toistoista, 4. min lepo

Yritä lisätä viime viikon kokonaismäärään toistoja

Front Squat
As many sets of 8 reps as possible.
45s. Recovery
Start 50% from 1RM.
Increase weights by 10% after every 5th set, until you are not able to perform unbroken set of 8 reps.

Front squat (tempo)
3 sekuntia alas
1 sekunti kyykyn ala-asennossa
Räjähtäen ylös ja samantien alas
Lepää 90-120 sekuntia sarjojen välissä

Lisää kiloja jokaiseen sarjaan mutta pidä toistot laadukkaina!

-Movements / Efficiency
-Strategy
-Practice rounds

min 1-3 = snatch pulls x 2-3 reps
min 4-6 = hang power snatch x 2-3 reps
min 7-9 =Snatch balance x 2-3 reps
min 10-12 =  Snatch x 2-3 reps
min 13,14,15 = REST
min 16-18 = clean high pulls x 2-3 reps
min 19-21 = hang squat clean x 2-3 reps
min 22-24 = split jerks x 2-3 reps
min 25-27 = clean and jerk x 2-3

Work weights 50-70% of 1rm.

20min amrap:
5 x hspu
10 x pistol squat, alternating
15 x pull up

Postaa kokonaiset kierrokset tuloslaatikkoon sekä mahdolliset jämät kommentteihin.

Vertailut:
15.5.2017
9.6.2015

Training max means 95% of real 1RM
4 reps @

60% of Training max
70% of training max.
75 % of training max

85% of training max

*rest 2 min between sets.

EMOM10 Power clean+push jerk+split jerk
- Try to add weight every second minute if you feel so. Goal is to avoid fails.

6 x Back squat or Front squat (50% of 1 RM of BS or FS)
10 x KB swings eye level (Pick one or two heavy KB)

Cool down 3 min light row, run, rope skipping etc…

10 minutes:

• 1 minute max rep kettlebell swings with two kettlebells
• 1 minute rest