Viikko-ohjelma 3.-9.11.-25

Ma 3.11.

a)  Clean & jerk

1 power clean +

1 hang squat clean + 1 jerk

b) Front squat

6-6-6-4-amrap

Ti 4.11.

4 min on/ 1 min off alt a) + b) for 30 min total

a) 

 3-5 hspu

20 Kbs (am)

Rem time:

AC 1

Scale hspu level of your skill + or –

b) 

1-2 rope climbs /3-4 rope pull to stands

10-12 high bx step overs

Rem time:

AC 2

Ke 5.11.

a) Deadlift

7-5-3-5-amrap

b) Partner workout

FT 5 rds 

for both (ygig full rounds)

A:

15 WB

10 T2b

B:

Rest

To 6.11.

REST

Pe 7.11.

a) Snatch complex

1 power snatch +

1 ohs +

1 snatch

b) Emom 12

10 Alt Devils press

20/20 sec hollow/arch rocks

50 Du’s or amrap 30 sec

La 8.11.

a) Bench press

5x 4-6 reps

b) Partner workout

Amrap 10 (ygig full rounds)

10 Pull ups

10 Push ups

10m (5m there and back) FR lunge walks 

Su 9.11.

REST