Julkaistu:
Viikko-ohjelma 8-14.9.-25
Ma 8.9.
a) snatch complex
15:00
1 hang p. snatch + 1 ohs + 1 snatch
b) FT 4 rds
-400m run
-10 pull ups
-8 DB squat cleans @15/22,5
Ti 9.9.
3min on/1min off for 3 full rounds (48:00)
1. Ac 1
2. HS skill
3. Ac 2
4. Amrap:
-1 Turkish getup R
-5 seated press R
-1 Turkish getup L
-seated press L
Sets 1+3:
Run, row, bike or Ab, 1 must be different than 2
Wights for set 4:
pick object or objects of your skill level
Ke 10.9.
a) Hang power clean
In 15 minutes Find heavy set of 3
b) FS e3m
5-5-3-3-2
To 11.9.
REST
Pe 12.9.
a) Bench Press
E3m
5 x 5
b) EMOM 15
– 3 pause p.jerk
– 15/15s copenhagen plank hold
– 10 push ups (deficit)
– 10-12 reverse hyper
– 20s DU’s
La 13.9.
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rds 1+2
10 t2b
10 ohs
Max cal row
Rds 3+4
100m run
10 ohs
Max pull-ups
Su 14.9.
REST