Viikko-ohjelma 1.-7.1.-24

Ma (Omatoiminen treeni, ei valmennusta)

”Cindy”

Amrap 20

• 5 pull up
• 10 push up
• 15 air squat

Ti 

a) Snatch

• 5 x 2 squat snatch

b) snatch pull

• 5 x 2

Ke

emom 40

1. du
2. burpee to high target
3. wb
4. t2b practice
5. rest

To

a) Handstand walk

• skill practice for 15 min

b) For quality, 3-5 rds (rest as needed)

• 3-5 turkish getup/side @kb/db/plate
• 30 sec Hollow to arch rolls
• 8-12 1-arm seated press/ side @kb/db
• 8-12 ab rollout with barbell

Pe

a) Clean + jerk complex

• 5 x (2+1) squat clean + split jerk

b) Front squat

• 5 x 2

La

a) emom 20

1. 6-8 strict chin up
2. 6-8 bench press
3. 10-12 Double DB/KB bent over row
4. 10-12 (deficit) push up
5. rest

b) Amrap 6

• 10 hollow v-up
• 10 side plank hip raise / side
• 20 spiderman raise

Su

Lepo