Julkaistu:
Viikko-ohjelma 11.-17.4.
Ma
a) 6 Sets for Load:
2 Push Jerks + 1 Split Jerk
b) 3 Sets:
- 12 DB Floor Presses + 12 DB Bent Over Rows
Ti
a) AMRAP 12:
- 5 Front Squats (185/125#)
- 10 Chest-to-Bar Pull-ups
- 20 Double Unders
b) 3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm
Ke
a) Pre-workout strength:
4 Sets:
- 15 Weighted Hip Extensions
- 12 Weighted Box Step-ups
b) AMRAP 15:
- 25 Sumo Deadlift High Pulls (45/35#)
- 25 Straight-Leg Weighted Sit-ups
- 15 Box Jumps (30/24”)
To
Lepo
- klo 17.15 MPF-wod
Pe
a) Pre-workout:
Build to a heavy power clean + hang power clean
b) For Time:
15-12-9-6-3
- Power Cleans (135/95#)
- Bar-Facing Burpees
La
Talkoopäivä (aloitusaika tarkentuu myöhemmin)
Su
Lepo