Viikko-ohjelma 23.-29.9.-24

Maanantai

a) FS

• 8-8-6-6-4

b) 2 min on/1min off x 4 (alt 1 & 2 )

1: 1 min bike + rem time max rep push press

2: 200m run + rem time max rep c2b

Tiistai

emom 40’ (40/20)

• lumbar roll to pancake
• Hs hold
• Hanging knee up twists
• seated db see-saw press
• du
• 9090+ lonkan ojennus
• Dead hang
• Overhead rotational slam ball slams
• kb gorilla row
• bxj

Keskiviikko

a) snatch deadlift

• 6 x 4

b) emom 10

– 3-5 Hang p.snatch

– 5-10 T2b

Torstai

Lepo

Perjantai

a) skill 20:00 

• Hspu

b) alt 1+2 emom

1: 3-5 strict pull up (tai negatiiviset) 

2: 30 sec seated leg lifts

Lauantai

a) Skill + strength

15:00 min For quality

– 3-5 skin the cat

– 5-8 rower pike ups

– 5-8 hollow + lat pulldown

– 5-8 L-sit to extension

b) ”DT”

5 rounds FT

12 deadlifts 

9 hang power cleans

6 push jerks

Sunnuntai

Lepo