Julkaistu:

Viikko-ohjelma 24.-30.3.-25

Ma 24.3.

a) Bench press

5-6-7-6-amrap

 

b) Partner workout

4 rounds each FT

– 5 push press (bb from floor) 30/45kg

– 10 burpee over bar

 

Ti 25.3.

a) Olkapään ja lonkan huolto/aktivointi

b) 5 rds (e4m)

  1. Max rep 30 sec  pull up / c2b/ bmu
  2. Max rep 30 sec Pistol squats
  3. Max rep 30 sec DU’s
  4. 2:30 Row/bike/run koventaen e30sec

•iisi

•medium

•hard

•medium

•rest

 

Ke 26.3.

a) Snatch

  • find heavy of the day

 

b) Deadlift

5-7-(9)-7-5

 

To 27.3.

Rest

 

Pe 28.3.

1 min on/ 30 sec off x 4 full rounds

1. Row (250m)

2. Hs walk or HS Hold practice

3. Bike (standing)

4. Rope climb 

5. Run (in/outdoors)

6. Kipping movement (t2b, k2e, pull up, c2b, bmu…)

 

La 29.3.

a) Clean&jerk

  • find heavy of the day

 

b) FS+BS

  • 4x 3+6 

 

Su 30.3.

Rest