Julkaistu:

Viikko-ohjelma 20.-26.10.-25

Ma 20.10.

a) 

FQ 1 10:00

5-10 maaten cuban press

10/10 half frog stretch pumps

5 jefferson into squat

Into,

5 min ac @ 70% effort max

b) FQ 2 10:00

5/5 side lunge @light weight, bb back rack

10 alt gorilla row

10 alt seated sesaw press

Into,

5 min ac @70% effort max

 

 

Ti 21.10.

a) e1,5m x 8

 3 pos clean + 1 jerk

 

b) EMOM 12 (40/20)

  1. Lateral bx step overs
  2. Alt. Devils presses
  3. Slamball shots
  4. 1-arm kbs (alt hands)

Emom tehot: 60-70% effort

 

 

Ke 22.10.

Rounds in 30 mins

-400m run/500m row/ 2 min bike

-5 strict pull ups

-10 push press @light bb 

-15 KB sdhp 

-20 abmat situps

 

 

To 23.10.

REST

 

 

Pe 24.10.

E5m x 5

3 pause OHS @3sec hold 

5/5 1-arm DB/KB bench press

5/5 suitcase deadlift @ KB

5/5 1-arm Ring row

Rem time:

30sec static holds, 

-low plank

-reverse plank

-chin up hold

-hs hold/ feet elevated plank

-hollow

-arch

 

 

La 25.10.

Partner workout FT

Buy in 1k run

Then,

4 rds (ygig, reps are for both) 

2 wall walks

5/5 DB hang snatch

15m (7,5m R + 7,5m L)

OH lunge walks

20 sec Max rep Du’s

At the end of round 4:

Rest for 3 min (or when next rower available)

Then,

Buy out:

500m row (partners share 1 rower)

 

 

 

Su 26.10.

REST