23.01.2017

Tiistai

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Kyykky/Tuki:

Back Squat 1/3/1/3/1/3

Snatch Grip Deadlift 3×8-10

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

22.01.2017

Maanantai

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Barbell Work:
4×12 Squat Clean, every 150s
-4min rest
4×12 Power Clean & Jerk, every 150s
-4min rest
4×12 Thruster, every 150s

-Heaviest possible

21.01.2017

Sunnuntai

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Open Gym kello 13-15

20.01.2017

Lauantai

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Wod:
10min Amrap
12 Kettlebell Snatch
48 DU

1×20 Back Squat (Week 3)

Lähtöajat:

11.00/12.00/13.00/14.00

19.01.2017

Perjantai

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Olkanivel:
Bench Press 5×5
Muscle Up 5×2-7
-do as a superset

3xmax reps ring rows

Lähtöajat:
7.00/8.00
15.00/16.00/17.00/18.00

18.01.2017

Torstai

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PartnerWOD:
20min amrap
5 Squat Snatch 50/30kg
4 Squat Snatch 60/40kg
3 Squat Snatch 70/45kg
2 Squat Snatch 75/50kg
1 Squat Snatch 80/55kg

-While person A does snatches, person B does Amrap C2B

Mobility

Lähtöajat:
Wod: 7.00/11.00/16.00/18.00
Mob: 8.00/17.00/19.00

17.01.2017

Keskiviikko

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HSPU Practice


Wod:

12min Amrap
30 Box Jump Overs
20 Burpee
10 Deficit HSPU

Lähtöajat:

7.00/8.00/11.00
16.00/17.00/18.00/19.00

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