Viikko-ohjelma 26.8.-1.9.-24

Maanantai

a) For time:
21-15-9:
Hang power cleans (43/61 kg)
15-12-9:
Strict handstand push-ups

b) On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

Tiistai

6 rounds for time:

9 deadlifts (70/102 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

Keskiviikko

a) AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (6/9 kg) (2.7/3 m)
– Partners alternate full rounds.
– One partner works at a time.

b) 10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.

Torstai

3 rounds:
16 alternating front-rack reverse lunges (47/70 kg)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.

Perjantai

a) 4 rounds for time:
15 bar-facing burpees
15 front squats (38/52 kg)
75 single-unders

b) EMOM 5:

5 strict ring dips

– Hold the bottom and top for :01 each.