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