Julkaistu:

Viikko-ohjelma 17.-23.2.-25

Ma 17.2.

a) oly complex E2m x 7

  • Power snatch + ohs (2+2)

b) 5 rds (e3m)

  • Max rep 30 sec Kipping pull up / c2b/ bmu
  • Max rep 30 sec Pistol squats
  • Max rep 30 sec V-ups
  • 1:30 Row/bike/run in e30sec intervals -> medium-hard-easy

 

Ti 18.2.

a) Bench press

  • 4×5
  • 1x amrap

Kuorma: -30% viime viikosta

 

b) 4-5 rounds, rest as needed

– seated press (DB x2)

– banded kb Farmers walk 15+15m

– deficit push up / hspu

– flutter kicks

– box dips (+weight)

Reps: 8-12 total or per side, add weights as you go! Last rounds should be heavy!!!

 

Ke 19.2.

a) Back squat

  • 2×5
  • 2×4 
  • 1x amrap 

Kuorma: -30% viime viikosta

 

b) EMOM10 ( alternating minutes with partner)

Partner A:

  • 5x Clean + jerk @ ”Grace” weights 61/43kg
  • Rem time: bar facing burpee

Partner B:

  • rest

 

To 20.2.

Rest

 

Pe 21.1.

a) S pull up/c2b

  • 5×4 (with same progression you did 6×3)

 

b) Deadlift

10-8-6-4-4+ (amrap)

 

c) Extended Tabata

12x 20/10 (alt. 1+2)

  1. wb
  2. kb sdhp

 

La 22.2.

”Open 12.3”

AMRAP18

  • 15 bxj
  • 12 Push press  (rx 34/52 kg, bb from ground)
  • 9 t2b

 

Su 23.2.

Lepo