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