Viikko-ohjelma 30.5.-3.6.

Treenipäivät kesän ajan ma-pe, lepo/omatoimitreeni la ja su

Ma

a) 4 sets:

Max strict pull-ups

-rest 1:00 between sets

b) ”Partner Long Jackie”

For time

Partner A: Row

Partner B: 50 thrusters, 30 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 25 thrusters, 15 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 15 thrusters, 9 pull-ups

-partners switch after B finishes both movements

Use 20/15 kg barbell

Ti

a) Muscle clean & power clean practice

b) ”Extended Elisabeth”

21-18-15-12-9-6-3

• Power cleans (61/43)
• Ring dips

Ke

a) on a 3:00 clock

• 1:00 max Burpees to target

then,

• 2:00 Max Single-leg squats

b) e5m x 5

• 200m run
• 10 candlesticks
• 10 slamballs (9/6kg)
• 10 burpees
• 200m run

To

a) ”Half Chelsea”

Emom 15

• 10 pull ups
• 15 push ups
• 20 air squats

-if you fall behind the clock, continue as AMRAP for up to 15 mins

b) Skill work:

5 sets

• 10 DB Bent over rows
• 10 DB Strict presses
• 15 GHD hip extensions/ barbell Good mornings

Pe

”Light Linda”

24-21-18-15-12-9-6-3

• Deadlift (bodyweight)
• Push ups
• Squat clean (half bodyweight)

La-Su omatoimi

For time

• Run 5k