Viikko-ohjelma 17.-23.11.-25

Ma 17.11.

a) 

FQ 1 12:00

20/20s side lying lat stretch

5 cuban press

5/5 kb hip opener stretch

5 jefferson to bottom of squat

Into,

5 min ac @ 70% effort max

b) FQ 2 12:00

5/5 assisted shrimp squats

10 trap 3 raise

5/5 lying figure 4 hip extension

10 alt kb press (seesaw, seisten)

Into,

5 min ac @70% effort max

Ti 18.11.

a) Snatch

3 pos snatch

b) EMOM

Clean grip ohs 

Offset Farmer’s carry

Sit up medball throw

Reverse hyper

Ke 19.11.

Rounds in 30 mins, moderate pace

400m run (outside) /500m row/ 2 min bike

5 strict ring pull ups

5/5 1-arm thruster 

15 superman lifts

20 abmat situps

30 Du’s / 30s training

To 20.11.

REST

Pe 21.11.

E5m x 5

3 pause OHS @3-5 sec hold 

5/5 push up (offset)

5/5 single-leg hip thrust

5/5 side plank banded row

Rem time:

30sec static holds, 

-wall squat

-reverse plank

-chin up hold

-hs hold/ feet elevated plank

-hollow

-arch

La 22.11.

Partner workout 

Amrap 30

1 min max distance Wheelbarrow walk / hs walk (for both, ygig)

20 Pistol squats / 1-legged bx step downs (reps 50/50, ygig)

20 Clean & jerks (reps 50/50, ygig)

20 Wb shots (vuorokopittelu seinän kautta)

200m Weighted kb run (yhessä, ulkona tai rata sisällä) 

Su 23.11.

REST