Julkaistu:

Viikko-ohjelma 12.-18.12.2022

Ma

a) 8 sets:
:20 double-unders
– Rest :10

b) 5 rounds for time:
11 front squats (43/61 kg)
55 double-unders

 

Ti

a) EMOM 9:
1 push press
– Build in load.

b) ”JACK”

AMRAP 20:
10 push presses (34/52 kg)
10 KB swings (16/24 kg)
10 box jumps (51/61 cm)

 

Ke

7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

 

To

lepo

 

Pe

a) For time:

30 single-arm KB overhead lunges (16/24 kg)
30 knees-to-elbows
30 sit-ups
30 KB snatches (16/24 kg)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges

b) 4 sets:
10 single-arm KB bent over rows/arm (16/24 kg)
50-m single-arm KB farmer carry/arm
La
a)Every 2:00 for 3 sets:
1 bench/ floor pressEvery 2:00 for 3 sets:
3 bench/floor pressesEvery 2:00 for 3 sets:
5 bench/floor presses

b) On an 8:00 clock:
8 deficit ring row
– Build to a heavy set.

 

Su

lepo