Julkaistu:
Viikko-ohjelma 9.-15.6.-25
Ma 9.6.
1. Gym skill practice
Emom 8 (30w/30r)
•hs hold
•T2b
2. Snatch (tekniikka)
E1,5m x 6
3 pos. Snatch
3.AC intervals
8 rounds
•30sec kevyt
•30sec kovempaa
@75% effort max
Ti 10.6.
a) Push Press 4×6 @70 %
b) 4 rounds (moderate pace)
8-12 DB Bench press (2xdb)
8-12 Pendlay rows
8-12 box dips
400m Run
Ke 11.6.
a) Back Squat
4×8 @65–70 %
b) Amrap 6
6 Hang p. Snatch (40/30 kg)
6 Burpee Over Bar
6 Chest-to-Bar Pull-ups
To 12.6.
a) Clean+jerk (tekniikka)
E1,5m x 6
Clean Pull + Hang P.Clean + Split Jerk
b) Emom 16
•8 stoh (50/35 kg)
•10cal row
•12 WB
•14 shoulder taps (plank/pike/toes on box/wall)
Pe 13.6.
a) Deadlift 4×6 @70 %
b) Chipper – For Time:
•100 Du’s
•30 power cleans (60/45 kg)
•30 T2b
•30 OH Walking Lunges @pick challenging weight or odd object
•800m run/ 1000 m Row
La 14.-Su 15.6.
Rest