Lepopäivä

Rest day – what did you do?

Gymnastics

voimistelua

Overhead Squat

Ohs
– find a heavy set of three

Nancy

5 rounds for time:

400m Run
15 Overhead Squat 42.5/30kg

(time cap 18min)

Weightlifting CF Espoo

Lauantain painonnostotunti Espoossa

Db bench press

4 x E3MOM
10 double db bench press
– leave 0-1 reps in the tank

EMOM12

EMOM12:
1. 20m double kb overhead carry (challenging)
2. 6+6 db/plate rotator cuff elbow on the knee
3. 8-12 banded face pull

Pull up

4 x E3MOM
8-10 strict pull up
– leave 1-2 reps in the tank

Lepopäivä

Rest day – what did you do?

Weighthlifting Kokeneet CF10K

Painonnostotunti edistyneemmille nostajille Konalassa

Liikepari

4 rounds of:
10+10 behind the neck walking lunge (leave 1 rep in the tank)
– rest 1min
15+15 heavy kb side bends
– rest 2min

21-15-9

21-15-9
double kb thruster (pick weight)
cal erg

Cash out
66 walking lunges BW