Julkaistu:
Viikko-ohjelma 14.-20.11.2022
Ma
”Barbara”
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds
Ti
a) Every :30 for 10 sets:
2 touch and go power snatches
b) AMRAP 7:
7 box jumps (20/24″)
7 power snatches (25/34 kg)
Ke
a)For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
b) Accumulate:
10 KB Turkish get-ups/arm
To
Lepo
Pe
a) On an 8:00 clock:
Build to a max height box jump
b) 5 rounds for reps:
400-m run
1:00 alternating single-leg squats
La
a) For time:
12-9-6:
Clean and jerks (56/84 kg)
Bar muscle-ups or C2B pull-ups
b) Accumulate:
50 strict ring dips
Su
Lepo