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