Workout for Aug 18, 2018

Ilmoittaudu

Työntöyhdistelmä

Clean & Jerk combo

5 x 1 Clean + 1 Front squat + 1 Split Jerk, AHAP

AMRAP for the STRONG

20 min AMRAP

1 power clean
1 push press
1 front rack lunge per leg
1 bar over burpee

increase 1 rep for each round

weigh used 60 / 40 kg.


Workout for Aug 17, 2018

Ilmoittaudu

Shoulder press 1RM

1RM for shoulder press.

…aina vaan parin kanssa…

For quality, with a partner, complete in turns

5 rounds
1 legless rope climb + 5 bench presses, AHAP

Each partner does 5 rounds. Partner A does the work while partner B spots the bench press (and rests). Then change.


Workout for Aug 15, 2018

Ilmoittaudu

Etukyykky

Front Squat 3 x 1

Ystävä auttaa jaksamaan

With a partner,

5 rounds,

8 x Snatch grip straight legged deadlift
4 x overhead squat

Work with a partner. While partner A is working, the partner B ”rests” in plank hold. Both partners complete 5 rounds!

Use 60 % of your OHS 1 RM


Workout for Aug 14, 2018

Ilmoittaudu

Lisäpainoleuka 5 x 3

Weighted pull up, 5 x 3, overhand grip

Yläkroppabodailua

3 rounds for quality

12 x DB renegade row (you choose the weight)
9 x DB shoulder press
7 x strict ring dip

Renegade row is done without the push up portion. Count 1 rep done when you have completed 1 single row / hand.

Extra L-sit

Accumulate 2 min in L-sit on a box


Workout for Aug 13, 2018

Ilmoittaudu

Soututekniikka

Harjoitellaan soututekniikkaa:

-pelkät jalat, x 10
-pelkkä selkä x 10
-pelkät kädet x 10

-jatlat + selkä x 10
-selkä + kädet x 10

-koko soutu x 500 m

Partner Row

With a partner,

row 24 x 250 m. Partner A rows, while partner B rests. Then switch.

hence, each partner rows 12 x 250 m, work:rest approximately 1:1


Workout for Aug 11, 2018

Ilmoittaudu

Työntöyhdistelmä

3 x
1 x squat clean + 2 x front squat + 1 x split jerk

Start the clean from the floor. TNG. AHAP

Muscleup+pushpress

Every 3 min for 5 rounds, complete

3 MU + 7 push presses 70 % of your 1 RM

or
6 C2B + 6 ring dips + 7 push presses, 70 % of your 1 RM


Workout for Aug 10, 2018

Ilmoittaudu

Etukyykky

Front squat 3×3

Sumomave ja lisäpainoboxinylitys

Complete for time

50 BW sumodeadlifts
75 DB box overs, 2 x 45/35
100 hollow rocks

You can mix and match the order of the movements as you like.


Workout for Aug 8, 2018

Ilmoittaudu

Lisäpainoleuka

5 x 3, Weighted pull up, underhand grip, AHAP

Toistot kotiin

3 rounds for quality

max reps strict chest to bar pull ups
max reps strict ring dips
max reps strict toes to bar


Workout for Aug 7, 2018

Ilmoittaudu

Valakyykky

Overhead squat 3 x 1

Mave ja käsipainotempaus

6 rounds for time

3 x deadlift (1,5x BW)
12 DB snatch (about 0,25 x BW)
1 min rest


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