Viikko-ohjelma 12.-18.8.-24

Maanantai

”NATE”

AMRAP 20:

2 ring muscle-ups

4 handstand push-ups

8 KB swings (24/32 kg)

Tiistai

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex. Start light and add load every other round.

Keskiviikko

a) 5 sets:

On a 2:00 clock:

Max distance row

– Rest 2:00 between sets.

b) 3 sets:

20 GHD sit-ups

20 good mornings (15/20 kg)

Torstai

3 rounds for time:
20 sumo deadlift high pull (25/34 kg)
30 walking lunges
12.2-m handstand walk

Perjantai

a) On a 10:00 clock:

Build to a heavy set of 5 overhead squats

– Take the barbell from the floor.

b) Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (34/52 kg)