Viikko-ohjelma 28.11.-4.12.2022

Ma

”Nate”

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Scaling options:

muscle up: burpee pull up, low ring transitions/ hspu: seated db press, push ups

Ti

a) 3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees

b) 3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars

Ke

a) 5 sets for load:
3 split jerks

b) For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)

To

Lepo

Pe

a) On a 10:00 clock:
Build to a heavy 1-rep snatch

b) For time with a partner:
100 power snatches (34/52 kg)

La

a) Partner workout

For time:
70/100 cal. Row / Resting partner holds wall ball overhead
1:00 L-sit hold / Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (14/20 lb) (9/10 ft)

b) Accumulate:
30 L-pull-ups

Scaling Variations:

1. Single-leg L pull-up
2. Banded L pull-up
3. Kipping L pull-up
4. L-ring row

Su

Lepo