Julkaistu:

Viikko-ohjelma 22.-28.1.-24

Maanantai

a) emom 8

  1. 3-5 high bxj
  2. 3-5 high hang snatch

b) snatch waves (9 rds)

  1. 3x 1 pull + 2 snatch @60-70%
  2. 3x 1 +1 @65-75%
  3. 3x 1+1 @70-75%

 

Tiistai

emom 32

  1. push
  2. machine (recovery pace)
  3. pull
  4. machine (recovery pace)

Push= strict hspu/kipping hspu/box hspu/seated press

Pull= rmu/bmu/c2b/pull up

 

Keskiviikko

a) Deadlift

  • 5 x 8

b) emom 12

  1. 6 bar facing burpee
  2. 12 DB front squat @2x 22,5/15kg
  3. 12 V-up

 

Torstai

Lepo

 

Perjantai

a) Clean + jerk waves (9rds)

  1. 3x 1 clean + 2 split jerk @60-70%
  2. 3x 1+1 @65-75%
  3. 3x 1+1 @70-80%

b) amrap 8

2-4-6-8-etc

  • jump over bar
  • Goblet reverse lunge

Rx= Kb 24/16kg or DB 22,5/15kg

 

Lauantai

4 x 6 min amrap with partner – 2 min rest between sets

  1. 10 t2r + 7x 5m shuttle run
  2. 10 alt. DB snatch + 5 burpee over DB @22,5/15kg
  3. 10 kbs + 30 Du
  4. 10 wb + 5 cal row

 

Sunnuntai

Lepo