Power clean 10-5-3-1-1-1-3-5-10 reps

TAKAKYYKKY 1RM
(haetaan hyvällä tekniikalla nykyinen maksimi, ilman vyötä)

10@40%, 8@50%, 6@60%, 5@70%, 3@75%, 3@80%, MAX REPS@75%
pal. 2-4min

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Laskennallinen kaava 1RM
(kuorma x toistot x 0,033333) + kuorma = 1RM

Teoreettisella 1RM tuloksesta lasketaan tulevan kyykkysyklin prosentit.

Voima 2
Press 5x3 80% 3RM

Have a think about some health and fitness goals for the upcoming year.

Feel free to share them here!

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Check out the 2020 goals

Dumbbell Cuban Press: 3 x 10-15. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

15/12 cal Air bike / Row / Run
12 KB swing (32/24kg)
9 C2B

(Time cap: 9min.)

7x1
@65-95%
Rest 2-3min.

10 Rounds:
4 Alt. pistol squat
6 T2B
24 DU

Timecap 13min

Huom!
Voit tehdä, joka alkava minuutti yhden kierroksen ja kiristää vauhtia lopussa jos pystyy.

2 x 2 @92,5-95% V.1-2
Rest 3-4min Between sets.
Huomio toistoreservi.

Every 2min x 4:
1. 2 Snatch @60%
2. 2 Snatch @65%
3. 2 Snatch @70%
4. 2 Snatch @75%

1min Rest

Every 2.30min x 5:
1. 1 Snatch @80%
2. 1 Snatch @85%
3. 1 Snatch @87,5%
4-5. 1 Snatch @90%