Uusi 3 viikon sykli alkaa. Voimaprogressiot jatkuvat.
MA 31.1.
Strength:
12x Every 1,5min:
1. 3 DL @82-84%
4. 3 Strict press @82-84%
Metcon: For 15minuts: 45s ON/OFF
Row/Bike Erg
TI 1.2. (Painonnosto)
Oly:
EMOM 12:
2 Snatch 50->85%
- Pause below the knee
3x Every 2min:
4 Snatch pull @1rm
FS Progression 4/8
5xEvery 3min:
2x5 @70-75%
2x3 @75-80%
1x1 @85-90%
TO 3.2.
Skill:
HSW
Strength: Max reps:
Strict pull-ups
Strict HSPU
- Compare to 22.11.
Metcon:
AMRAP 5:
10 Pull-ups
15 Air squats
REST 2
AMRAP 5:
10 HSPU
15 Air squats
Tabata:
1. Bottom of push-up hold
2. Ring row
PE 4.2. Oly:
EMOM 10:
1 Squat clean & jerk 50%->80%
- Pause in the jerk
5x Every 90s:
2 Squat clean @75%
Metcon:
"Open 13.4"
AMRAP 7:
3 C&J 60/42,5
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
...
La 5.2.
Teams of 3:
9 Rounds:
9/12 Cal erg
15 Slamball
21 DU
TC 15
- Alternate full rounds
then,
210 DB fr Lunge 22,5/15
150 DB Thruster 22,5/15
90 Devils power clean 22,5/15
TC 40
- Two work in a syncro, one rests
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