Julkaistu:
Viikko-ohjelma 28.7.-3.8.-25
Ma 28.7.
a) Snatch complex
5-7x
Snatch + ohs x 2
b) E3m x 5
8 snatch deadlift @ light BB
3-6 strict chin up
Rem time: ac @recovery pace
Ti 29.7.
a) E3m x 8
1. Practice HS hold/walk skill
2. Run 2,5min @ 60-70% effort
3. Practice rope climb skill or strength
4. Bike or row 2,5min @ 60-70% effort
b) Core 3rds
Copenhagen plank 15+15 sec
1-legged hip bridge w miniband 10+10
10-15 Banded deadbug
Ke 30.7.
a)Clean complex
5-7x
Clean pull + hang clean + clean x1-2
b) Emom 8
3 jerk
c) Core 3rds
4-8 Eccentric tuck lower to hollow (roikusta)
8-12 sumo good morning (kiekko/DB/KB sylissä)
To 31.7.
Notkee raato
Pe 1.8.
Pitkä tiimijumppa
1min on/ 20s off x3 / patteri
(1 patteri kestää 12:00, jonka jälkeen 3:00 lepo ennen seuraavaa)
Patteri 1
1) 8 sumo squat -> reverse lunges
2) 8/8 1-arm ring row -> c2r hold (both hands
3) Run
Patteri 2
1) 4-6/leg pistol squats (or assisted) -> mountain climbers
2) 6/6 DB seated press -> reverse plank hold
3) row
Patteri 3
1) 6/6 Split stance RDL-> hip bridge hold
2) 6 deficit push ups -> partial pull-ups
3) bike
La 2.-Su 3.8.
Lepo
Open gym omalla avaimella