Viikko-ohjelma 22.-28.9.-25

Ma 22.9.

1 min on/ 20 sec off x 5 full rounds

1. AC

2. Suitcase carry

3. Pistol sq progressions

4. DB oh walk

5. Reverse nordic curl (kerrytä)

6. Wall pressing deadbug (kerrytä)

Ti 23.9.

a) YV supersets 

1. 

3 sets:

-8-12 bench press (tempo)

-8-12 chin ups

-30s-1min rest

Rest 3 min between 1 & 2

2. 

3 sets:

-8-12 rear delt fly

-8-12 arnold press

-30s-1min rest

Use light to medium weights!

b) EMOM 8 (30/30)

– WB

– bxj

Ke 24.9.

a) Snatch complex

– 2x power snatch + 2x ohs 

b) e3m x 5

– 8x sumo sq

– 8x cyclist sq (goblet hold)

– 8/8 split stance RDL

-rest rem time (n 1 min)

To 25.9.

REST

Pe 26.9.

a) FQ 15:00

– chin up hold

– 10 alt cossack squats (ring assisted)

– ring support hold

– 5/5 figure4 hip thrust

– 10 rower ab rollout

b) e3,5m x4

– 3x pause FS @5 sec hold at bottom, use light bb

– 400m run/500m row @recovery pace

-rest rem time

La 27.9.

Partner workout

5 rounds FT

20 deadlift

15 hang power clean

10 stoh

400m run

Pari on yhtäaikaisesti rinnakkain samalla tangolla.

Su 28.9.

REST