Kevennä tällä viikolla harjoittelussa kuormissa ja intensiteetissä jos olet huhkinut viime viikot! Jos et, voit ottaa kovempaa.
Warm Up
2 rounds
1.5 min cardio
15 ring row
10+10 single arm press
15-20 gute bridges
:30 Hollow Hold

Strenght
Strict Press with barbell, 1xkb/db on both sides 5-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
rest 1.5-2.5 min
Barbell Hip Thrust with pause at top 3x10 reps
rest 1.5-2.5 min

Metcon
3 sets for quality, alt time with partner
1 min cardio machine of your choise @moderate pace
10 deadlifts @40-45% of 1rm
8-12 kipping hspu / strict hspu
alt time with partner full set

Maastaveto 3x70%, 2x77,5%, 1x85%

Jalan loitonnus 3x20
-kumpparilla

Linkkarit 5x10

Yhden käden kulmasoutu 3x15 / käsi

Warm Up

Löytyy taululta

Strenght (15-20 mins)
Push press 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3 rounds
3 min on / 1 min off
3 power cleans @35/50kg (moderate weight)
6 push ups
9 air squats

EMOM 10 (5 rounds):
1: 30 DU
2: 20sec HS-hold

Rest 3:00

EMOM 10 (5 rounds):
1: 10/8cal AB
2: 5-10 Pull-ups

Rest 3:00

EMOM 10 (5 rounds):
1: 12/10cal Ski
2: 5 High Box Jump Overs 80/60cm

Rest 3:00

EMOM 10 (5 rounds):
1: 8 Burpee Line Hops
2: 5-10 T2B

EMOM x32- 40
1) bike
2) 6 power clean&jerk @60/40kg
3) bike
4) round of cindy

pk2-vk1, not too fast / easy pace bike

7x 2 power clean + 2 jerk (build 70-80%)

Warm Up

Löytyy taululta

Strenght (15-20mins)
Squat Clean 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
With Partner
Buy In 60/80 calories of row or 50/70 cal air bike/ski
then
60 goblet squats
60 kb swings
40-60 burpees
then
Buy Out 60/80 calories of row or 50/70 cal air bike/ski
you go I go!
Time cap 20 minutes.

Penkki 3x1x90%

Kapea penkki 5x5x60%
-stopit

Facepulls 3x20

Vipunostot taakse 3x20

Kiertäjät kyljellään 3x20 / puoli

Every 2.5min 6rounds

1 Snatch 80% ->