Uusi voimakierto alkaa!

Maanantai
CF power
HBBS
1X5 65%
1X5 75%
85% X5+

CF varied
Push press
3 x 5 (AHAP)

Tiistai
CF power
Shoulder press
1X5 65%
1X5 75%
85% X5+

CF varied
Front squat
4 x 3 (AHAP)

Keskiviikko
CF power
Deadlift
1X5 65%
1X5 75%
85% X5+

CF varied
Front rack walking lunges
3 x 10
(AHAP)

Perjantai
CF power
Front squat
1X5 65%
1X5 75%
85% X5+

CF varied
Pendley row
3 x 5
100% 1 RM snatch

Lauantai
CF power ja CF varied
Weighted pull ups
3 x 5 (AHAP)

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WOD maanantai 14.7.2014 klo 8, 16, 17, 18, 19

skills
snatch

metcon
10 min to find 1 RM snatch

rest 2 min

3 rounds for time:
30 cal row
25 wallball
20 pull ups