Viimeinen kovempi viikko.
MA 17.1.
Strength:
6x Both Every 90s:
1. 3 DL @78-80%
4. 3 Strict press @78-80%
Metcon: For 15minuts: 20s ON/OFF
Row/Bike Erg
TI 18.1. (Painonnosto)
Oly: EMOM 12:
2 Same feet snatch
@50%->85%
3x Every 2min:
4 Low hang snatch pull @1rm
4x Every 3min:
1-2. 5 FS @70-75%
3-4. 3 FS @75-78%
- New set every 3min
TO 20.1.
Skill:
HSPU/HS
Metcon:
15-12-9
Kipping HSPU
Strict pull-ups
TC 9
At 10min mark:
EMOM 9:
1. 10 Gorilla row + AMRAP: Kb swing
2. DU's
3. Sit-ups
PE 21.1. Oly:
A) 9x Every 90s:
1-3. 2 Clean + 1 FS + 2 Split jerk @65%
3-6. 2 Clean + 2 Split jerk @75%
7-9. 1 Clean & Jerk @85%
Metcon:
"DT"
5 Rounds for time:
12 Deadlift 70/50
9 Hang power clean
6 Push jerk
TC 10
La 22.1.
Metcon:
Partner workout:
AMRAP 15:
20 BMU
30 Cal erg
40 T2B
50 Cal erg
Rest 5
AMRAP 15:
20 One db devils press 22,5/15
30 Slamball
40 Db Front squat 22,5/15
50 Slamball
- I Go You Go (IGYG)
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