Viikko-ohjelma 14.-20.10.-24

Maanantai

a) Skill

• hs hold / free hs

b) EMOM 10

• 3 power clean

Tiistai

a) Pull up

• 6 x 4-5

b)

b) emom 20′ (45/15)

1.  hanging knee up twists

2.  bx step ups/-jumps

3.  skin the cat

4.  Alt. Pistol squats

5.  Bike or row

Keskiviikko

a) Snatch

– 5 x 2-3

– 3 x 1

b) BS

– 6-6-4-4-2-2+

c) tabata alt 1+2 (8 x 20/10 =4:00)

1. Wb

2. High plank hold

Torstai

Lepo

Perjantai

a) For quality 15:00

– pull up position hold

– dragon flag regression

– ring support hold

– headstand toe touches / headstand practice / low plank hold

b) Split jerk (from rig)

3-2-2-1-1+

Lauantai

Open 16.4

Rx

AMRAP in 13 minutes

55 Deadlifts (102/70 kg) 

55 Wall Ball Shots 

55 calorie Row

55 Handstand Push-Ups

Int

AMRAP in 13 minutes

55 deadlifts (84/57 kg)

55 wall-ball shots

55-calorie row

55 push presses (43/30 kg)

B

AMRAP in 13 minutes

55 deadlifts (60/43 kg)

55 wall-ball shots

55-calorie row

55 hand-release push-ups

Sunnuntai

Lepo