Viikko-ohjelma 4.-10.8.-25

Ma 4.8.

a) s.pull up/c2b (weighted)

e2,5m

4x 4-6

b) FT

21-15-9

-Front squats

-Ring dips

+After each round:

400m Run

BB: 35/50kg

BB starts from floor 

Ti 5.8.

a) Skill

T2b

b) EMOM 16

1. 4x 10m suitcase carry @heavy KB/DB

2. 6 hps

3. 8 wb+4 burpee

4. 10 seated leg lifts + 10s hold

BB: moderate weight

Ke 6.8.

a) Bench press e3m

6-6-4-4 @60-75%

b) Partner workout

”Sprint”

FT 5 rds for both

Partner A:

8 DB facing burpee

8 alt. DB C&J

Partner B:

Rest

DB: 15/22,5 kg

To 7.8.

Notkee raato

Pe 8.8.

a) Back squat e3m

7-6-5-4 @65-75+%

b) Partner workout 

4 rds each:

A: 10 bxj

B: max rep pull up

Directly into,

4 rds each:

A: 10 deadlift

B: max rep push ups

La 9.-Su 10.8. 
Lepo

Open gym omalla avaimella