Viikko-ohjelma 10.-16.11.-25

Ma 10.11.

a) Front squat

6-6-4-4-amrap

b) EMOM 10 

1. 3-5 strict pulling movement (bmu/c2b/pull up/seated ring row)

2. 3-5 hang squat clean

Ti 11.11.

a) AC intervals

12 rds:

30 sec rauhallinen

30 sec kovempaa

b) 4 rounds (moderate pace)

8-12x Pendlay rows

8-12x Ring/bx dips

8-12x  side V-ups L+R

8-12x  side lunge plate drag

8-12x GHD hip extension/ BB good morning

Ke 12.11.

a) Bench press

5x 4-6 reps

b) EMOM 12

1. 5-8 Push press
2. 20 sec kipping pull ups
3. 10 Seated leg lifts + 10 sec hold

To 13.11.

REST

Pe 14.11.

a) Deadlift 

7-5-3-5-amrap

b)

Tabata +

(20/10 x 10)

Du’s

Air squat

La 15.11.

Amrap 20

Buy in:

1k run

Then rem time rounds:

3 Wall walk

12 T2b

15 Bxj

Su 16.11.

REST