Weightlifting CF EspooLauantain painonnostotunti Espoossa EMOM9 x E2MOM A) 8+8 double db/kb bulgarian split squat (4-5 reps in tank) B) 8 barbell Romanian deadlift (4-5 reps in tank) C) 12 (6+6) kb deadbug Karen"Karen" 150 [...]
LepopäiväRest day - what did you do?
Push presspush press -find a heavy set of three in 12min Push press + split jerk8 x E2MOM push press + split jerk complex (1+2) - find a heavy set Supersets3 supersets of: max reps [...]
Back Squat4 x 4 back squat - tempo 3sec down - leave one rep in the tank - rest 3 min btw sets MetconFor time: 10 thruster 50/35kg 80m farmers walk 24/16kg kb 20 front [...]
Power snatch2-position power snatch 6 x hi-hang + above knee (1+1) EMOM10EMOM10 1 power snatch - find a heavy single Pull upweighted pull up - heavy set of three in 10min
LepopäiväRest day - what did you do?
Gymnasticsvoimistelua Shoulder pressshoulder press - find a heavy single in 10min Työnnä ja vedä10 x E90SEC 1. 3 push jerk 2. 1-2 rope climb Metcon7 rounds 7 deadlift 100/70kg 7 t2b/ ghd sit up
Weightlifting CF EspooLauantain painonnostotunti Espoossa Back Squatback squat - find a heavy three in 12min Tempo back squat2 x 6 back squat - tempo 3sec down - leave 2 reps in the tank - rest [...]
LepopäiväRest day - what did you do?
Supersets4 supersets: 6 bench press 4 strict pull up/ chin up - rest 3min between sets Partner metconFor time with partner: 3000m row E2MOM both do 15kb swing 32/24kg
Supersets5 x E4MOM as supersets: 8 (4+4) deficit front rack reverse lunge (1-2 reps in tank) 8+8 double kb/db bulgarian deadlift (4-5 reps in tank) "Karen" progression”Karen” progression EMOM15: 12-15 wall ball
Clean&Jerk 6-8 x clean and jerk (2+2) - work up to a few heavyish sets Metcon10 rounds for time 3 thruster 60/40kg 3 bar over burpee Tc 9min
LepopäiväRest day - what did you do?
Gymnasticsvoimistelua Supersets4 supersets of 8-10 bench press 6-8 strict pull up/ chin up - rest 3min between sets AMRAP15AMRAP15: row 250/200m max reps t2b
Weightlifting CF EspooLauantain painonnostotunti Espoossa Liikepari10 x E90SEC A) 10 (5+5) deficit front rack reverse lunge B) 5+5 double kb/db 1-leg romanian deadlift leave 2-3 reps in the tank "Karen" progression”Karen” progression 15 x E30SEC [...]
LepopäiväRest day - what did you do?
Push presspush press - find a heavy set of five in 12min Push press + split jerk6-8 x push press and split jerk complex (2+2) Supersets3 superset of: 10-12 barbell bicep curl 10-12 seated single [...]
Back Squat4 x 5 back squat - tempo 3sec down - leave two reps in the tank - rest 3-4 min btw sets Metconrow 2000/1600m every 90sec do 6 devils press or 6-8 burpee (pick [...]
Power snatch + overhead squatpower snatch + ohs 4 x (2+2) 4 x (1+1) - singles should feel snappy Metconfor time: 21-15-9 pull up box jump Advanced can do c2b