Viikko-ohjelma 20.-27.5.-24

Maanantai

a) 5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row 

:20 rest

1:00 burpees 

1:00 rest

b) 50 seated leg raises

Tiistai

”Gwen”

For load:

15-12-9:

Clean and jerks

– Touch-and-go at the floor only. Use the same load for each set.

– Rest as needed between sets.

Keskiviikko

a) For time:

60 pull-ups

20 KB Turkish get-ups (16/24 kg) – Switch arms as needed.

b) 400-m single-KB farmers carry – Use workout KB.

Torstai

Lepo

Perjantai

a) Pre workout:

30 alternating shoulder taps 

10 wall-walks

then…

Accumulate:

60-m handstand walk

b) For time:

400-m walking lunge

Lauantai

6 rounds for time:

12 DB deadlifts (15/22.5 kg)

9 DB box step-up (15/22.5 kg) 

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

Sunnuntai

Lepo