Viikko-ohjelma 26.1.-1.2.-26

Ma 26.1.

Partner workout

4 Rounds FQ w partner (partners alt. Full rounds)

A: 

8/8 1-arm KB/DB bench presses

8 BB seated GM

8 strict hanging leg/knee lifts

8/8 KB/DB renegade rows

B:

AC intervals 

n 70-75% effort

Ti 27.1.

a) FS

2×5

2×3

1×1

b) EMOM 10

Odd: 

3-5 squat cleans

Even:

20s C2B Pull ups

@ clean weight AHAP of the day

Ke 28.1.

a) 15 min flow

1. Dead hang (kerrytä 1 min)

2. TGU 3+3

3. Offset walk 10 steps L+R @bb+band+kb or plate

4. Hollow/arch rocks or hold

b) 

Row  4000m with partner

-switch every 400m

Sc:

3000m

-switch every 300m

To 29.1.

REST

Pe 30.1.

a) e75sec x 4

3 ohs @bb starts from floor

b) e2m x 5

1-2 squat snatch

c) Deadlift

3×5

2×3

La 31.1.

4 rds For time:

2 min bike @heavy gear 

6 Stoh

9 bar facing burpees

12 bxj

Su 1.2.

REST