Pe 20.07.

Open gym (avaimella)

RÄSTI

To 19.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat

A)
5 min prep and wu
E3Mx 6
5 Power Clean, target 5RM
Compare to 30.06.

B)
AMRAP5
1 Cluster @45/30

Ke 18.07.

“Dirty Thirty”

For Time
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings @24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 25/15
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders

Ti 17.07.

0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups

A)
40’ rounds for quality

3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb

Ma 16.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches

A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
Compare these to 6.7.

B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 10 total steps

Su 15.07.

rest

La 14.07.

WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press

A)
E3M x6
4 Power Jerk @previous 5RM

B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar

Pe 13.07.

WU 10’

0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups

A)
40’ rounds for quality

3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
400m run

To 12.07.

rest

Ke 11.07.

WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 Front Squat- Kang Squat

A)
E2,5M x6
3 Hang Snatch, target medium- hvy weight
E2,5M x3
3 Snatch Pull, target heavy weight
Compare these to 25.6.

B)
E3Mx 4
10 Front Squat, target 10RM