Viikko-ohjelma 27.1.-2.2.-25

Maanantai

a) Heavy Back squat

• 3×5
• 1×4
• 1x amrap

b)

E75sec x 16

1. 10x Pendlay row

2. 8+8 bulgarian split sq

3. Copenhagen plank hold 20+20 sec

4. 8+8 staggered stance RDL

Tiistai

Ti 28.1.

a) Skill: 15min

• kipping movement (t2b tai pull-up)

b) Bench press

• 4×5 @ +2,5kg
• 1x amrap

Keskiviikko

a) E1,5m x 8

• 3 power snatch

b) Death by…

EMOM

• 5 deadlift @ bw
• 2-4-6-8-etc… bar-facing burpees

NOTE! Each minute on the minute (EMOM), starting at the top of the minute, with 5 deadlifts and 2 bar facing burpees in minute 1, rest the remaining time of the minute. Add 2 reps bar facin burpees on each round per minute  (4 reps from 1:00-2:00, 6 reps from 2:00-3:00, etc.) while deadlift reps stays the same throughout the whole workout. The athlete continues for as long as possible until they can no longer complete the number of reps prescribed in under a minute. Score is the number of full rounds completed plus number of reps completed in the last round.

Torstai

Lepo

Perjantai

AMRAP30 For Quality

• archer ring rows
• alt. pistol sq
• seated MB twists
• chest fly 
• 1-legged glute bridge o/v
• alt. wall deadbug
• 3 min ac of choise
• Reps: 8-10 per side or 16-20 total

Lauantai

Open 13.4

AMRAP7

3-6-9-12-etc

-c&j 

-t2b

Rx: 61/43

Sunnuntai

Lepo