Julkaistu:

Viikko-ohjelma 6.-12.10.-25

Ma 6.10.

a) e5m x 5

3+3  S press + Push press

15 V-ups

Rem time: AC @70-75% effort

 

b) Core

EMOM 6

20/20 Copenhagen plank hold

10-15 Banded superman rows

10-15 Banded standing hip thrust

 

 

Ti 7.10.

a)  Back squat

 5-5-5-3-3

 

b) EMOM 16

4-6 S pull ups

200m row

40 sec High bx step overs + weight

30 sec WB

 

 

Ke 8.10.

ENOM 40

Min 1+2: Bike @ easy to moderate pace

Min 3: 30 sec Kbs

Min 4: 30 sec Du

Min 5: 30 sec Push ups/ hspu

Min 6+7:  Farmers carry (max distance)

Min 8: 30 sec Burpee-bxj

Min 9:  30 sec DB snatch

Min 10: 30 sec T2b

 

To 9.10.

REST

 

 

Pe 10.10.

a) clean + jerk

 1 power clean +

1 squat clean +

1 jerk 

5min loading + 10 min working with challenging weights

b) Bench press

5 x 5-6

 

La 11.10.

a) Deadlift

5-5-5-3-3

 

b) 4 rds FT

5 Power snatches

10 C2b pull-ups

200m Run

 

Su 12.10.

REST