Julkaistu:

Viikko-ohjelma 13.-19.10.-25

Ma 13.10.

a) 15:00

  1-2 x  snatch

 

b) e2,5m x 6

-5 Pendlay rows

-8 push ups/ hspu   

-10 t2b

Rem time:

AC (light to moderate pace)

 

 

Ti 14.10.

a)Split Jerk (tekniikka)

 20:00

 

b) 

Amrap 8 w partner (ygig, full rounds)

A:

10 Kbs

5 burpee

5 x 7,5m shuttle run

B:

Rest

 

 

Ke 15.10.

a)  Back squat

 5-4-3-3

 

b) EMOM 16

  1. 10 Seated leg lifts + 10 sec hold
  2. 20 sec max rep kipping pull-ups/c2b/bmu
  3. 30 sec Dual DB hang squat cleans
  4. 40 sec bike 

 

 

To 16.10.

REST

 

 

Pe 17.10.

a) HS/ HS walk

skill practice

 

b) e3m x 5

8 deadlift

12 wb

16 situps

 

 

La 18.10.

a) Bench press

 5x 5-7 

 

b) Partner workout

4 rds for both FT

A: 

6 stoh

8 burpee over bar

6 hang power clean

B: rest

 

 

Su 19.10.

REST