Viikko-ohjelma 14.-20.3.2022

Ma

a) SKILL WORK
3 Sets:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

b) Partner workout

For Time:

• 20 Pulls on the Rower
• 10 Wall Balls (20/14#)
  – Row until you accumulate 3000/2400m

• One athlete would row and perform the wall balls while the other rests. Athletes would switch after 20 pulls on the rower and 10 wall balls.

•tc 22 min

Ti

a) SKILL WORK
Pre-workout:
Build up to a heavy set of 1 hang squat clean

b)8 Rounds For Reps:

• 00:20 Pull ups/ C2B pull ups    – Rest :10
• 00:20 Clean & Jerks (42,5/30)  – Rest :10

Ke

a) SKILL WORK
3 Sets:

• 10 Snatch Grip Push Presses
• 10 Seated Sots Presses

b) 7 Sets For Load:

• 1 Snatch

To

Lepo/mobility

• Klo 19.15/ MPF-wod

Pe

”Partner Chelsea”

30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats
-Partners alternate minutes of work

La

a) Pre-workout:
Candlestick and Single-leg squat practice

b) 5 Rounds For Time:

• 12 GHD Sit-ups/ V-ups
• 400m Row

-tc 15 min

Su

Lepo