Su 18.11.

rest

La 17.11.

A) Skill practice 20’

emom/e1,5m/e2m

MU (ring/bar), Pulls & dips etc
Du’s

For quality, not max effort!

B) 3-4 rds, rest as needed

20/15 cal Row
10 pistol squat
10 toes to rope
10 kb/db floor bench press
10 ring row, slow release

Pe 16.11.

A) BS e2,5m

1x 6@70%
1x 4@80%
1x 3@90%
1x 2@95%

B) FS e2m

1x 5@65%
1x 4@75%
1x 4@80%

C) Push press e2m

4x 5@~70% +2,5kg prev week

D) emom 10’ Core work

15 weighted situps
20 superman plank

To 15.11.

rest

Ke 14.11.

A) emom 5

1 high hang pc + 2 pc
@easy/mid weight +add if needed from prev week

B) emom 5

1 C&J @70-75% jerk 1rm +2,5kg prev week

C) e1,5m x 6

1 Clean

2rds 75%
2rds 85%
2rds 90%
of clean 1rm

D) For time

10 thruster
1 bar over burpee
9 thruster
2 b.o.b
8 thruster
3 b.o.b
etc…
last set:
1 thruster
10 b.o.b

@42,5/25kg

Max effort!

Ti 13.11.

A) e1,5m x 10

5 ohs @easy/mid weight
5 chin up (band/strict/weighted)

+ 2,5-5kg prev

B) Deadlift e2m

1x 5 @75%
3x 4 @80%

C) Emom 10’

Core work

10-15 v-ups
15-20 floor windshield wipers

Ma 12.11.

A) e1,5m x 6

1x power snatch + 3x snatch balance
easy weight/ fast drop +2,5kg prev week

B) e2m x 5

1 x snatch pull + 1x snatch
@75% 1rm + 2,5kg prev week

C) emom 18

With partner

10 tire flip
4x 10m wb sprint run
10 wb floor mash
2 rope climb
45” battle rope
10 bxj

Su 11.11.

Rest

La 10.11.

A) e1,5m x 6

1x power snatch + 3x snatch balance
easy weight, fast drop!

B) e2m x 5

1x snatch pull + 1x snatch
@75% 1rm +2,5kg prev week

C) emom 12’

15/10 cal Row
8 box over burpee
30 Du’s
8 double kb/db thruster

Scale if needed!

Pe 9.11.

A) Skill practice

10 min

handstand/hs walk

10 min

pull up training (kipping, butterfly..)

B) 3-4 rds

10 weighted step-overs
5-10 bulgarian squat (weighted)
10 lunge press (kb/db)
15+15m lateral band walk
10-15 ring push up

Vanhemmat