MAANANTAI
For time:
1000-m row buy in
6 rounds of:
25 sumo deadlift high pulls 35/25kg
10 pull-ups
25min cap
TIISTAI
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of double/triple-unders/10min double-under harjoittelua
KESKIVIIKKO
Kehonhuolto
TORSTAI
3 rounds of:
2 minutes of strict chest-to-bar pull-ups
2 minutes of Turkish get-ups 20/12kg KB
Rest 2 minutes
PERJANTAI
4 rounds for time of:
20 squat cleans 52,5/35kg
20 box over jumps 60/50cm
15min cap
LAUANTAI
Tabata push jerk 35/25kg
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch 35/25kg
Tabata = 8x 20s ON, 10s OFF
SUNNUNTAI
Kehonhuolto
Tekniikassa Käsilläseisontaa a’la Tohtori Wirkkeli