Viikko-ohjelma 14.-20.7.-25

Ma 14.7.

a) Tempaus

E1,5m x 10

3 pos Snatch

b) Amrap 10

10 Pull up

10 BXJ

200m run

Ti 15.7.

a) Thruster

4 x 3 @ find heavy

b) 4 rds

8 seated press

8+8 Bulgarian split squat

8+8 1-arm bent over row

8+8 split stance RDL

Ke 16.7.

ENOM 40

Min 1+2: run

Min 3: 8-12 DB Bench press (heavy)

Min 4:  10-15 T2B

Min 5+6: Farmers walk (max distance)

Min 7: 10 superman lifts + 20 s hold

Min 8: 40sec  weighted box step overs

Min 9: 40sec Burpee broad jump

Min 10: rest

To 17.7.

Notkee Raato

Pe 18.7.

a) 4 rds e3m

5 Deadlift

+ rem time: AC recovery pace

BB weight:

~ 65-70%

b) ”Franish”

FT

21-15-9

Clean jerk

Pull-ups

BB: 30/43kg

La 19.-Su 20.7.

Rest

Open gym omalla avaimella