Viikko-ohjelma 17.-23.3.-25

Ma 17.3.

1. Snatch 14:00

7 min: 

2-3x segment snatch

7 min:

3x 1-2 snatch

2. EMOM12

(40/20)

1. 5 deadlifts 50%1rm +hold at top rem time
2. training: (deficit) hspu/negatives/ handstand and/or headstand hold
3. shuttle run (10m)

Ti 18.3.

4 rounds

1 min on/ 30s off 

1. 4-8 Strict ring pull up + rem time: wall sit hold

2. 10m Oh lunge walk + rem time: long plank hold

3. Row @1:50-2:00/500m

4. 10-15 Seated leg lifts + rem time: v-up hold

5. Bike standing

6. 30m Farmers walk+ rem time: reverse plank hold on kb’s

Ke 19.3.

1. Clean  14:00

7 min:

2-3x segment clean

7 min:

3x 1-2 clean

2. Rounds in 20:00

-single arm DB Bench press 

-Side throws in split (wb)

-single arm DB row

-Copenhagen plank lifts

-press in split @ very light bb (alt legs/rounds)

Reps: 8-10/ side

Add weights as you go

To 20.3.

Rest

Pe 21.3.

1. Skill  15:00

• rope climb

2. Pause FS

5×3 @3sec hold at bottom, light weights!!

3. Tabata (20/10 x 8) alt. A+B

A. hanging L-sit

B. target burpee

La 22.3.

Kimppakivaa taas tiedossa 🫶🏻

1. Kipping pull up/c2b (banded pull ups)

+ push ups

2. alt DB hang c+j +Weighted bx step ups @10/15kg

3. Feet elevated SumoDL @ KB + BP penkit x2 

+ abmat situp

Sarjat/toistot: 4×10+10

Kaveri polkee samalla pyörää, kun toinen tekee

Ja sit Illalla:

CF Gaala

Su 23.3.

Rest