Julkaistu:

Viikko-ohjelma 16.-22.5.

Ma

From 0:00-5:00

EMOM 5:

5 Thrusters (34/25 kg)

From 5:00-10:00

EMOM 5:

5 Thrusters (43/29 kg)

From 10:00-15:00

EMOM 5:

5 Thrusters (52/34 kg)

– Continue adding 20/10 lb every 5:00 for as long as you are able

 

Ti

a) skill work

5 sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

b) 3 rounds For time:

  • 500/400m Row
  • 21 push ups
  • 12 strict toes to rings

Ke

a) For load

Muscle snatch

  • 1-1-1-1-1

Power snatch

  • 1-1-1-1-1

Squat snatch

  • 1-1-1-1-1

b) For completion:

21-15-9

  • GHD hip extensions
  • GHD back extensions

To

Lepo

  • klo 19.15 MPF-wod

Pe

a) emom 12

  • minute 1: 2 High box jumps
  • minute 2: 30 sec L-hold hang

b) Partner workout

6 rounds for time

  • 21/15 cal row/ski/bike
  • 21 box jumps
  • 21 sit-ups

-Alternate full rounds with partner

 

La

OMATOIMI (valmennus Tykyilee)

Work your weakness (pick just onešŸ˜œ)

1. StrengthĀ 

For load:

5 deadlifts (50% 1rm)

3 deadlifts (60%)

2 deadlifts (70%)

1 deadlift (75%)

thenā€¦

For reps:

8+ deadlifts (80%)

 

2. Skill

5 sets:

  • 00:30 DB single-arm overhead hold/ arm
  • 00:20 Ring support hold
  • rest 1:30 between sets

 

3. Stamina

3 rounds for distance:

  • 00:10 easy / 00:10 hard
  • 00:20 easy/00:20 hard
  • 00:30 easy/00:30 hard
  • 00:20 easy/00:20 hard
  • 00:10 easy / 00:10 hard
  • rest 1:00 between rounds
  • Row/bike/ski or run

Su

Lepo