Viikko-ohjelma 12.-18.5.-25

Ma 12.5.

a) Huoltoa

-Olka 10

-Lonkka 10

b)

Clean primer

-e1,5m x6:

hang clean + jerk (2+1)

-10min:

Clean+jerk (squat)

Ti 13.5.

2 rds / tc 45min

-Ac 1(run)

-Weighted lat bx step ups

-copenhagen plank lifts

-1-arm ring rows

-ac 2 (bike)

-monster walks

-hs hold

-alt renegade rows

-ac 3 (row)

-side lunge plate pulls

-dead hang

-bear plank bird dog

AC= 3 min

Other movements= reps/accumulate for 1 min

Ke 14.5.

a)

Snatch primer

-e1,5m x6:

S.balance +ohs @teline

-10 min:

Snatch (squat)

b) Tupla Tabata (20/10×16)

1.Du

2.kbs

To 15.5.

Rest

Pe 16.5.

Partner workout

3 rds each:

A: 500m row

B:

-8-10x double DB/KB Bench press

-8-10x double DB/KB Seated press

-8-10 back extensions

-rem time: rest

Into,

3 rds each:

A: 400m run

B: 

-8-10x BB sdhp

-8-10x fr reverse lunges @MB

-8-10 strict t2b/hanging knee raises

-rem time: rest

La 17.5.

1 min on/20s off x 3 rds/ patteri

*Säätö/ vaihto 

2 min patterin välissä

1. Patteri

-Sumo back squat

-pull ups+push ups (30/30)

-fr/oh walk L/R (30/30)

2. Patteri

-Spanish squat + KB/DB goblet hold

-biceps curl + bx dips (30/30)

-side plank hold L/R (30/30)

3. Patteri

-Bulgarian split squat (30/30)

-arnold press + rear delt row (30/30)

-suitcase carry L/R (30/30)

Su 18.5.

Rest