Viikko-ohjelma 13.-19.7.-26

CF WOD Strength 1 (ma)

Split jerk skill training

Squat clean + split jerk skill training

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

28xEMOM (30s on / 30s off)
1. kipping pull ups
2. push ups
3. air squats
4. run
5. abmat sit-ups
6. KBS
7. bike

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

Bench press pyramid
5x e2,5m
– 7-5-3-5-7 bench press

8x e2m
1. 6 BS + 8 seated ring PU
2. 10 KB SLDL + 2×8 KB russian twist

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSPU skill training

16x EMOM (30s on / 30s off) FQ
1. skin the cat
2. lateral box step overs
3. wall walks
4. DU

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

30-20-10
– FR rev. Lunge @ 50/35 kg
– K2E / K290
600-400-200m
– run

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

5x e2m
– 5 snatch grip DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

partner PU+BS Deload Linda

YGIG

10-9-8-7-6-5-4-3-2-1 reps of:
– strict pull up
– DB bench press @2×22,5/2×15 kg
– back squat

Intended stimulus: RPE 7/10