Viikko-ohjelma 4.-10.11.-24

Maanantai

a) FS

5-5-3-3-2-1+

b) 6 x 2 min on/1min off, alt sets 1 & 2

1: 6 push press + rem time amrap 4 b.o.b + 8 air squat

2: 8 pull up/ c2b + rem time amrap 6 push ups + 12 sdhp @24/16kg

Tiistai

Pitkä emom 40’ (40/20)

• Banded pancake stretch (dynaaminen)
• Hs hold (kerrytä)
• Hanging knee up twists
• seated db see-saw press
• du
• Kyykystä polvet lattiaan 
• Dead hang (kerrytä)
• Slamball lateral throws
• kb gorilla row
• bxj

Keskiviikko

a) snatch deadlift

• 6 x 4

b)  emom 10 (20/40)

– hang power clean & jerk

– T2b 

Torstai

Lepo

Perjantai

a) skill practice

Hspu

b) Snatch

5-7 x 1-2

Lauantai

a) Skill + strength 1

15:00 min For quality

– 3-5 skin the cat

– 5-8 rower pike ups

– 5-8 hollow + lat pulldown

– 5-8 L-sit to extension

b) ”TK”

Amrap 20

8 strict pull up

8 bxj

12 kbs @32/24 kg

Int: 

4 strict pull up/negatives

8 bxj

12 kbs @24/16kg

B:

8 low bar pull up

8 bxj

12 kbs @16/12 kg

Sunnuntai

Lepo