Viikko-ohjelma 3.-9.2.-25

Maanantai

E5m alt. 1&2 for 4 rounds (40 min total)

1.

• Max distance Hs walk or 1 min hs walk practice (toes on box)/ hs walk attempts
• 30 DU
• rem time: ac @recovery pace

2.

• max rep Strict pull up/c2b (try to hit same reps every round)
• 20 wb
• rem time: ac @recovery pace

Tiiistai

a) Oly complex E1,5m x 8

• 1 clean pull + 1 hang clean + 1 s.jerk
• korotus joka tn kierros

b) Heavy Back squat

• 2×5
• 2×4
• 1x amrap

Keskiviikko

a) Bench press

• 4×5
• 1x amrap

b) 4-5 rounds, rest as needed

– seated press (bb)

– banded kb side bends

– reverse fly @2x DB

– seated 1-leg raises

– box dips (+weight)

Reps: 8-12 total or per side, add weights as you go! Last rounds should be heavy!

Torstai

Lepo

Perjantai

a) emom 12 FQ

1. Skin the cat 1-3 

2.Alt Pistol sq  40 sec

3. Hollow rock/hold 20 sec + Arch rock/ hold 20sec 

b) oly complex E1,5m x 8

• 1 power snatch + 1 ohs + 1 snatch
• korotus joka tn kierros

c) Tabata

• target burpee

Lauantai

Open 18.4

For time

21-15-9

-Deadlift

-Hspu

@102/70

Then,

21-15-9

-Deadlift

-15,2m hs walk

@143/93

Tc 9 min

Sunnuntai

Lepo