Viikko-ohjelma 18.-24.8.-25

Ma 18.8.

a) Back squat e3m

4×5 @2 sets loading, 2 sets AHAP

b) EMOM 10 (30/30)

1. Bmu/ C2b pull ups / Seated ring rows

2. OH walking lunge

c) 8min run

@ recovery pace

Ti 19.8.

a) Power clean + power jerk

5-7x 2+1

@work with challenging weights

b) 

4 rounds (moderate pace)

-8-12 Pendlay rows

-8-12 Ring/bx dips

-8-12 side V-ups L+R

-400m run/ 500m row

Ke 20.8.

a) Bench press e3m

4×5 @ add loading each set to heavy bb

b) EMOM 16

1. 5-8 Push press
2. 10 cal row
3. 10 alt. DB hang snatch
4. 10 Seated leg lifts + 10 sec hold

To 21.8.

Notkee raato

Pe 22.8.

a) Deadlift e3m

4×5

@ 2 sets loading, 2 sets AHAP

b) Amrap 12

Partner A: 

-5 hang power snatch

-5 bar facing burpee

-5 hang clean

Partner B:

Bike

@30/45kg

La 23.8.

CFI Kesäpippalot Ravintola Sula/ Saunalautta Imatra

lisätiedot salin seinällä, etukäteen ilmoittautuminen! 🫶🏻

La 23.- Su 24.8.

Lepo

Open gym omalla avaimella