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)
- Lateral bx step overs
- Alt. Devils presses
- Slamball shots
- 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