Julkaistu:

Viikko-ohjelma 25.11.-1.12.-24

Maanantai

a) S.press

– 5-4-3-4-5

 

b) 5 rounds For time

  • 6 push presses (60% 1rm)
  • 12 air squats
  • 6 hspu/ hand release push ups
  • 12 air squats

Bb starts from floor

 

Tiistai

a) Sumo deadlift

– 1×5

– 2×4

– 2×3

 

b) Emom 16

-3-5 strict pull up

-40 sec alt.pistol squat

-8-12 good mornings 

-8-12 seated t2b / alt toe taps 

 

Keskiviikko

a) Ohs

– 6 x 3

b) partner workout

10 rounds FT (ygig alt full rounds)

A: 10 hang power snatch + 10 t2b

B: rest

 

Torstai

Lepo/ huoltohommii

 

Perjantai

a) For quality 15:00 Skill & strength 2

  1. Chin up hold
  2. Dragon flag (progression 1 / reverse ab roll in high plank or low plank
  3. Ring support hold
  4. Headstand toe touches/ headstand practice/ bird nest progression

 

b) EMOM10 (20/40)

  • Power Jerk (bb from floor)
  • Kipping pull ups

 

Lauantai

  1. Skill 15:00
  • rope climb 

 

b) ”Elisabeth”

For time

21-15-9

  • Cleans @ 61/43 kg
  • Ring dips

Intermediate
15-12-9 reps for time of:
Cleans (52/34 kg)
Ring Dips

Beginner
15-12-9 reps for time of:
Cleans (35/25 kg)
Push-Ups

 

Sunnuntai 

Lepo/ huoltohommii