Julkaistu:

Viikko-ohjelma 1.-7.9.-25

Ma 1.9.

a) s.press 

5 x 5

b) 4-5 rds, rest as needed

– 250m row/ 200m run

– 8-10  bench press 

– 8-10 wide ring row

– 8-10 dual DB/KB hang clean&jerk

 

 

Ti 2.9.

a) Skill

Rope climb

 

b) 

EMOM 12 (20/40)

1. DU’s/ SU’s

2. Power snatch

3. L-sit hold (floor/ring/box)

 

 

Ke 3.9.

a) Front squat

6-6-6-4-4

 

b) Partner workout

FT 5 rds for both

Partner A:

6 hang power clean

6 burpee over bar

6 pull-ups

@ 42,5/60 Kg

Partner B:

Rest

 

To 4.9.

REST

 

 

Pe 5.9.

a) Jerk

  3-3-3-2-2/1

 

b) Partner workout

Partner A:

10 Deadlift

10 T2b/ V-ups

20 KBS

Partner B:

AC bike standing 

 

La 6.9.

Amrap 20

15 bx jump/step overs

10 DB snatches

5 h.r.push-ups

 

 

Su 7.9.

REST