Viikko-ohjelma 20.-26.3.2023

Ma

A) Back squat

• 5 x 3

B) amrap 10 with partner

1 min work-1 min rest

• 10 pull up
• rem time: max rep front squats @ 40% 1rm (bb from ground)

Ti

30 min amrap for quality

• 25/17 cal row
• 25 m/hand suitcase carry @ kb 32/24 kg or db 32,5/25 kg
• 25 wb
• 25 bx step-up
• 25 Du’s

Ke

A) emom 10

• 1 hang squat snatch + 1 squat snatch

B) emom 10

• odd: 5 hang power snatch+ 5 bar facing burpee
• even: 10 t2b

To

Lepo

Pe

A) Strict ring dip

• 5 x 5 ahap

B) Strict Chin up

• 5 x 5 ahap

C) amrap 7

• 10 push up on dumbbels
• 10 barbell biceps curl

La

A) Deadlift

5-4-3-2-1

• increase weight for every set

B) Amrap 20 with partner

5-7-9-11-13-15-etc

• Partner deadlift @100/70 kg
• synchro goblet reverse lunge @ db 25/15 kg or kb 24/16 kg
• Synchro lateral burpee over bar (opposite sides)

Su

Lepo