Viikko-ohjelma 11.-17.8.-25

Ma 11.8.

a) Tempaus 15:00

3 power snatch 

@ 5 min loading, 10 min work on semiheavy weight

b) Partner workout

4rds for each, YGIG:

25 Du’s

15 Kbs

5 burpee over kb

Ti 12.8.

a) push press + seated ring row

4 sets x 4-6 reps

b) 4 rds

8 seated press

8+8 Bulgarian split squat

8+8 1-arm bent over row

8+8 split stance RDL

Ke 13.8.

emom 40

Min 1+2: run or row

Min 3: 3-5 squat clean (heavy)

Min 4: T2b 10-15 reps

Min 5+6: OH+FR walk, L+R (2x kb, max distance)

Min 7: ring hamsring curls 10-15 reps

Min 8: push up to down dog 40s

Min 9: Burpee box over jump 40s

Min 10: rest

To 14.8.

Notkee raato

Pe 15.8.

a) ”Fran”

FT

21-15-9

Thrusters

Pull-ups

BB: 30/43kg

b) 10 min AC @ recovery pace

c) Ohjattu huolto

La 16.-Su 17.8.

Lepo

Open gym omalla avaimella