Viikko-ohjelma 15.-21.12.-25

Ma 15.12.

Partner workout

 4 rounds for both in moderate pace 

Partner A: 

8/8 1-arm DB/KB bent over row

8/8 1-arm DB/KB bench press

8/8 hip thrust w banded hip flexor

8 bb sumo bx squats 

Partner B:

AC (sama aika kun A tekee koko kierroksen)

Ti 16.12.

a) OHS (tekniikka & primeri)

5 x 3

b) Tempaus tekniikka

15 min nostoja:

1 hang power snatch +

1 ohs +

1 snatch

Ke 17.12.

a) skill practice

t2b

b) 

EMOM 16

1. 40 sec row

2. 20/20s lateral lunge plate drag

3. 40 sec Alt. MB side toss (wall facing)

4. 40 sec Alt. Elevated Reverse lunge w goblet hold

To 18.12.

REST

Pe 19.12.

a) Split jerk

(Tekniikka, teline -> lattialta)

Opetus + nostoja 20:00

b) core blast

10:00 FQ

10x

Copenhagen knee to elbow R

10x

Copenhagen knee to elbow L

10x

Wall pressing deadbug

La 20.12.

Partner workout

with running clock,

Split work 50/50, execute movements in any order:

3000m row

100 air squats

100 situps

100 kbs

100 push ups

100 high bx step-ups

100 ring rows

KB: 12/16kg

No timecap today

Su 21.12.

REST