Viikko-ohjelma 26.5.-1.6.-25

Ma 26.5.

4 min on/1min off

Alt A+B for 30 mins with Partner

A) 

-2x 500m row (one rows at a time)

-amrap while other rows:

-1 rope climb /3 rope pull to stand

-10m+10m 1-arm OH walk @KB/DB

-10 (5+5) weighted 1-arm OH situps

B) 

-400m run (together)

Rem time: 5 reps at a time (ygig)

Power snatch @light barbell

Ti 27.5.

Back squat 1rm

Ke 28.5.

A)

E1,5m x 8

– 3 pos. Clean + 1 jerk

B)

E3m x 5

-5 slow Tempo Snatch deadlift

-10 wb

-rest rem time

To 29.5.

A) 

5 rounds in moderate pace 

-200m run

-8 pull up

-12 high bx step overs (60/75 cm)

-16 abmat situp

B) emom12

(40/20)

1. Figure4 hip thrust (L)

2. Figure4 hip thrust (R)

3. Wall sit with calf raises

4. Banded hollow lat pulldowns

Pe 30.5.

Bench press

1rm

La 31.5.-Su 1.6. 

Rest