Julkaistu:

Viikko-ohjelma 7.-13.10.-24

Maanantai

a) snatch 

  • 3 pos snatch

b) FS

  • 6-6-4-4-2-2+

 

Tiistai

a) Skill

  • t2b

b) emom 16

  • 3-5 strict pull up
  •  10-20 seated mb twist
  • 8-12 reverse hyper
  • 10-20 seated low t2b

 

Keksiviikko

a) Push press

  • 5-5-4-4-3

b) For time

  • Du 60-40-20
  • abmat situp 30-20-10
  • wb 30-20-10

 

Torstai

Lepo

 

Perjantai

a) Squat clean + split jerk

  • 5-7 x 1-2 reps

 

b) snatch deadlift

  • 5 x 3

c) Tabata  alt 1&2 (8x 20/10)

  1. Burpee
  2. Reverse plank hold

 

Lauantai

”EVA”

Rx

  • 5 Rounds For Time
  • 800 meter Run
  • 30 Kettlebell Swings (32/24 kg)
  • 30 Pull-Ups

Intermediate

  • 4 Rounds for Time
  • 800 meter Run
  • 30 Kettlebell Swings (24/16 kg)
  • 30 Pull-Ups

Beginner

  • 5 Rounds for Time
    400 meter Jog
  • 20 Kettlebell Swings (16/12 kg)
  • 20 Pull-Ups

 

Sunnuntai

Lepo