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31TOU18
Suunnistus:
5km rata, gps:n mukaan meni 6,85km. Aika 59:10. Suoraan rasteille, mutta todella veemäistä harjunreunakävelyä.
Wod:
A) EMOM 8 minutes:
2 Cleans @80% 1RM
8x2x75kg. Kaikki kyykkyyn.
B) For Time:
50 Double Unders
10 Power Snatch + 2 Overhead Squats
50 Double Unders
8 Power Snatch + 4 Overhead Squats
50 Double Unders
6 Power Snatch + 6 Overhead Squats
50 Double Unders
4 Power Snatch + 8 Overhead Squats
50 Double Unders
2 Power Snatch + 10 Overhead Squats
11:17. Tein tyttömäisesti 30kg:llä, joks oli tempauksissa todella helppo, mutta ohs:t matalapohjakengillä tuottivat ihan haasteita tuollaisella rasituksella.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
B) For time:
600m Run
21 DB Shoulder to Overhead 2x22,5/15kg
21 Air Squats
600m Run
15 DB Shoulder to Overhead 2x22,5/15kg
15 Air Squats
600m Run
9 DB Shoulder to Overhead 2x22,5/15kg
9 Air Squats
600m Run
14:21. Tein 2x17,5kg kässäreillä.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
02KES18
Wod:
For Time in teams of 2:
Buy in:
2000 meter Row
Then 4 Rounds each of:
4 Deadlifts @80/60kg
8 DB Burpee Box Overs 2x15/10kg
12 Plate Sit Ups 10/5kg
Buy out:
100 Ball Slams 9/6kg
Vaimon tiukassa komennuksessa, 22:10.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
04KES18
Wod:
A) EMOM 10 minutes:
3 Power Cleans @ 60%
10x3x60kg
B) E2MOM x 5 sets:
10 Back Squat at 60%
Fifth set is going AMAP (10+)
5x10x85kg, todella hapokas.
C) Every 90 seconds x 3 sets:
5 Shoulder Press @ 55/65/75% 1RM
40-45-50kg
D) 3 Giant sets of:
10 Bentover DB Rows
10-15 DB Romanian Deadlifts
10 Plate Leg Extensions
Rest 60-90 seconds between sets
2x17,5kg kässärit, vatsat deadbugeina.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
Tulipahan toista viikkoa harjoiteltua, mutta ei niitä fyysisiä ominaisuuksia...
15KES18
Wod:
A)3 Rounds for max reps:
2 min Calorie Row
60 sec rest
2 min Calorie Bike
60 sec rest
2 min 10m KB Farmers walk shuttle 2x32kg
60 sec rest
B) 3 Rounds for quality:
10 Banded Deadbugs
10 Barbell Roll Outs
10/10 Plate Woodchoppers
Rullaukset eivät ole todellakaan mun juttu, vielä.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
B: E2MOM 6 minutes:
10 Deadlifts @ 67,5%
3rd set is going AMAP (10+)
110kg, reilusti alle. Viimeisessä vain 11rep.
C: EMOM x 3 sets:
1: 3 Closegrip Bench Press @ 60/70/80%
2: 8-10 Bentover DB Rows @HAP
60-70-80kg, 2x22,5kg kässäreillä kympit.
D:3 Sets of:
10-15 Plate Leg Extensions
Banded deadbugs 10/jalka
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
29KES18
Wod:
AMRAP 5 minutes:
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in the remaining time:
4 DB Power Snatches 22,5kg
6 Burpees
Rest 5 Minutes
AMRAP 5 minute:
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in the remaining time:
4 DB Power Snatches 22,5kg
6 Burpees
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
30KES18
Wod:
In teams of 3
AMRAP 25:
20 Calorie Row
7 Box Jumps 60cm
7 Pull Ups
Completing a whole round before changing with next person. Work/Rest 1:2.
Koko tiimillä viisi täyttä kierrosta, itse ehdin vielä soutaa juuri ja juuri 20cal päälle. Ensimmäinen metconi rx-leuoilla huolin jälkeen. Vielä on syytä jatkaa skaalauksilla ja hakea riittävät voimatasot höntyilyyn.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
02HEI18
Wod:
A: Every 90 seconds x8:
Power Clean + Squat Clean @ 80%
Drop and reset between reps
89kg, hyvä fiilis.
B: E2MOM x 4 sets:
Back Squat
5@50%
3@60%
1@70%
AMAP@75%
75-90-105-112,5kg, amap=7, lopetin heti kun pyrstö lähti viemään ylös.
C: E2MOM x 3:
Shoulder Press
5@65%/ 3@75%/ 1@85%
40-50-55kg
D: 3 Rounds of:
Max strict Chin Ups
Rest 60 seconds
Max Push Ups
Rest 120 seconds
Chinups 8-6-6, pushups 20-16-15
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
03HEI18
Wod:
E4MOM x 5 Rounds:
30 Air Squats
20 Calorie Row
10 Lateral Burpees over Bar
Reisipumppi ja -polte oli aika kova. Souduista puuttui kaikki räjähtävyys ja burpeet meni taapertamiseksi.
Pukkarista pukkariin 1h15min, sykkeet 57-199 (avg 125), 934kcal.
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja
"10 physical skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills." Treenipäiväkirja -treenipäiväkirja