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