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