Viikko-ohjelma 29.9.-5.10.-25

Ma 29.9.

a) Back squat

6-6-6-4-4

b) Amrap 10

-200m run

-15 sumo deadlift highpulls

-10 push presses

Ti 30.9.

a) Kipping pull ups

5 x max rep (try to hit same rep every round)

b) 

4 rounds (moderate pace)

8-12 Pendlay rows

8-12 rear delt flys

8-12 side V-ups L+R

400m run/ 500m row

Ke 1.10.

a) Bench press

5×5

b) 4 rounds FT

-10 cleans

-10 ring dips

To 2.10.

REST

Pe 3.10.

a) snatch

 – 2 pause snatch

b) Deadlift

5×5

La 4.10.

a) AC intervals

 6 rds

-40s helppo

-30s medium

-20s lujaa

b) Partner workout

Ygig:

-10 rope climbs /pull to stands

-20 wall walks/ feet elevated inchworms

Then in synchro:

-30 t2b

-40 hang DB c&j

Buy out:

– max rep DU’s in 1 min for both 

Su 5.10.

REST