06.01.2019

Maanantai

P6092014

Squat:
1RM Pause back squat
3×3 Pause back squat

Accessory:
4×10 Good morning

03.01.2019

Perjantai

P6091866

Clean:
6×3 Deficit power clean

WOD:
50 Deadlifts 85/55kg
50 Ring dips
50 KBS 24/16kg
50 Wall balls

03.01.2019

Torstai

P6091847

Press:
1RM Z-press

WOD:
21-15-9
Push press 52,5/35kg
Bar over burpees
-50 DU after each round

01.01.2019

Keskiviikko

P6091884

Squat:
Tempo back squat, find a heavy single

Accessory:
3×10 Hip thrusters
3×10 Romanian deadlift

31.12.2018

Maanantai

WOD:
3 Rounds
50m walking lunge with 24/16kg kb
20 pull-ups
20 push-ups
20 box jumps 75/60kg
50m walking lunge with 24/16kg kb
-2min rest between rounds

31.12.2018

Lauantai

WOD:
60min amrap
1 HSPU
2 Squat clean 60/42,5kg
3 Burpees

27.12.2018

Perjantai

DSC_0138

Squat and push:
3×3 Back squat
Heavy set a 5 Bench press
1×20 Back squat

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