Viikko-ohjelma 5.-11.1.-26

Ma 5.1.

a) Oly 15 min

3 power snatch

b) Amrap 12 w partner (ygig full rounds)

-5 lateral burpee over DB/KB

-10 DB/KB hang power clean

-15m fr walking lunges (2×7,5m)

Ti 6.1.

a) skill 15 min

Hspu

b) 

Rounds in 20 min (moderate pace)

1. 10x pendlay row

2. 10x DB seesaw press

3. 20 cal row

4. 10x ring/bench dips

5. 10x supine plate pass

Ke 7.1.

a) Front squat

4×5

1x amrap

b) partner workout

FT

1. 4 rds for both

15 kbs

10 t2b

Directly into,

2. Max rep in 3 min

WB shots

To 8.1.

Lepo

Pe 9.1.

a) bench press

4×5

1x amrap

b) 4-5 rounds in moderate pace

5 strict pull ups/ c2b

10 h.r. push ups

15 gtoh 

20 abmat situps

La 10.1.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Reps for time of:

Deadlifts 

Bar-facing burpees

Su 11.1.

Lepo