Julkaistu:

Viikko-ohjelma 9.10.-15.10.-23

Ma

a) Handstand push up

  • 5 x 5 AHAP

b) emom 16

  1. 7 kipping hspu / practice hspu
  2. 7 t2b
  3. 30 du
  4. 7 butterfly/kipping c2b

 

Ti

a) Back squat

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% amrap

b) Romanian deadlift

  • 3 x 10 AHAP

c) Side split squat

  • 3 x 20 alt. Legs AHAP

 

Ke

a) Shoulder press

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% amrap

b) Strict chin up

  • 3 x 10 AHAP

c) Strict ring dip

  • 3 x 10 AHAP

 

To

Lepo

 

Pe

emom 40

  1. walking lunge
  2. side plank hold RIGHT
  3. side plank hold LEFT
  4. Burpee over parallette/BB with big plates
  5. REST

 

La

a) Clean & jerk

  • 2 power clean + 1 push jerk

b) Amrap 15 with partner

  • 30 thruster @50/30 kg
  • 30 cal row
  • 30 pull up

Divide reps 50/50

 

Su

Lepo