Julkaistu:
Viikko-ohjelma TESTIVIIKOT 1/3 30.12.-5.1.2025
Maanantai
a) For load
- find S.Press 1rm
b) 40/20 x 12
- kbs (american) @24/16 kg
- abmat situp
- alt DB/KB c&j
Tiistai
a) Skill
- Handstand / free handstand practice
b) 3 rounds: 3 min each
1. Row
2. run
3. bike
- After each movement, Execute 1 max rep hold at top of the pull up
Keskiviikko
Hyvää Uutta Vuotta 2025🥳✨
Lepo/ Omatoimi Open gym
Torstai
a) For load 20:00
- find FS 1rm
b) emom 12
1. 9 thruster @ 35/50kg
2. 1-2 rope climb (scaled: 5-8 rope k2e)
3. 40 sec reverse plank hold
Perjantai
a) Emom6
- 3 pos power snatch
b) e1,5m x 8
- 1 hang snatch + 1 snatch
c) Emom 6
- 1 hang p. clean + 1 p.clean + 1 s. jerk
d) e1,5m x 8
- 1 hang clean + 1 clean + 1 s. jerk
Lauantai
a) ”Cindy”
Amrap 20’
- 5 pull up
- 10 push up
- 15 air squat
b) For quality emom 12 (40/20) with miniband
- 1-leg glute bridge / hip extension LEFT
- Side lying leg lift LEFT
- 1-leg glute bridge / hip extension RIGHT
- Side lying leg lift RIGHT
Sunnuntai
Lepo