Aloitellaan uusia voimaprogressioita.
MA 10.1.
Strength:
EMOM 16:
1. 3 DL @70-75%
4. 3 Strict press @70-75%
OR
Test your 1/3RM Deadlift & Strict press
Metcon:
60x15s ON/OFF (Total 15min) Row or Bike Erg
TI 11.1. (Painonnosto)
Oly: EMOM 12:
2 Same feet snatch
@50%->80%
3x Every 2min:
4 Hang snatch pull @1rm
4x Every 3min:
1-2. 5 FS @65-70%
3-4. 3 FS @70-75%
TO 13.1.
Skill:
HSPU/HS
EMOM 8:
1. 5-10 SHSPU
2. 5-10 Strict pull ups
REST 2
EMOM 9:
1. 10 Ring row + AMRAP of burpees
2. AMRAP of wall walks
3. Rest
PE 14.1. Oly:
9x Every 90s:
1-3. 2 Clean + 1 FS + 2 Split jerk @60%
3-6. 2 Clean + 2 Split jerk @70%
7-9. 1 Clean & Jerk @80%
Metcon:
5 Rounds:
20 WB
10 T2B
TC 10min
La 15.1.
Metcon:
Partner workout:
30 C2B
60 Burpees
90 KB swing 32/24
120 DU
150/120 Cal erg
120 DU
90 Slamball
60 Burpees
30 C2B
Time cap 32min
- IGYG Accessory: 2 Rounds: 6+6 Pallof press 8+8 Cossack squat
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