Viikko-ohjelma 24.-30.11.-25

Ma 24.11.

a) Back squat

6-6-6-6-amrap

b) Amrap 10

-10 sumo deadlift highpulls

-7 push presses

-5 bar facing burpees

Ti 25.11.

a) Kipping pull ups/ c2b

5 x max rep

b) 

4 rds (mod pace)

4x10m offset Farmers walk

6 alt devil’s press

2 min AC intervals

Ke 26.11.

a) Bench press

6-6-6-6-amrap

b) 

Amrap 10

1+10, 2+20, 3+30 etc…

squat clean + meters shuttle run

To 27.11.

REST

Pe 28.11.

a) Deadlift

6-6-6-6-amrap

b) emom 8

Odd:

3-5 power snatch

Even:

10 t2b

La 29.11.

a) yv superset

4 sets:

– 3-6 strict pull ups (weighted)

Into,

-6 strict press

-rest 1:00-1:30 

b) Partner workout

Amrap 10

A:

10 hang clean+ jerk

B:

Max rep 

Bxj / bx step ups

Su 30.11.

REST