Viikko-ohjelma 27.7.-4.8.-24

Maanantai

For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.

Tiistai

EMOM 21:

Min. 1 | 10/15-calorie row 

Min. 2 | :20 L-sit hold / tuck hold

Min. 3 | max reps bar muscle-ups / burpee pull-ups

Keskiviikko

a) 5 sets for load:

3 DB hang power cleans

3 DB push jerks

– Build to your heaviest set.

b) DB DT

5 rounds:

12 DB deadlifts (15/22.5 kg)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

Torstai

a) Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible

b) AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

Perjantai

a) On a 10:00 clock:

Build to a heavy 2-rep unbroken power clean

– Rest :45-1:30 between sets.

b) AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (56/84 kg)