Julkaistu:

Viikko-ohjelma 18.-24.9.-23

Ma

Amrap 20

  • 20 alt. DB/KB snatch @22,5/15kg or 24/16kg
  • 20 c2b
  • 20 alt. DB/KB OH reverse lunge
  • 20 t2b

 

Ti

emom 40

  1. row cal
  2. du
  3. wb
  4. burpee to high target
  5. rest

 

Ke

a) Shoulder press

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% (amrap)

b) e90sec x 8

  • odd: 15 band triceps pushdown
  • even: 10 strict chin up

 

To

Lepo

 

Pe

a) handstand practice

  • 3 x MAX time hs hold (box/against wall/banded) or partner assisted
  • rest 2 min between efforts

b) amrap 15 for quality with partner

  • 10 hs walk on to a plate (box/against wall)
  • 20s L-sit
  • 10m double KB OH carry @2 x 16/12kg

Reps are per person so go YGIG and/or assist each other if have to

 

La

a) Back squat

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% (amrap)

b) amrap 20 with partner

  • 30 deadlift @80/55 kg
  • 70 air squat
  • 100 jump over bar

YGIG-divide reps as you like

 

Su

Lepo