Tällä viikolla voimaproget edelleen, soutua, skill metconia+intervallit sekä mm. open 20.2 luvassa.

5x2min AMRAP/ 1min lepo

*jatka aina siitä mihin jäit.

7 Punnerrusta
7 Kyykkyä
7 Leukaa
7 KP/KK thrusteria

A,
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15 kg 15m
Suitcase Carry, 22,5/15kg, 15m LEFT/ 15m RIGHT
15 Weighted Sit-ups, 10kg/5kg

Goal
Sub 18 mins

B,
3 rounds for quality of:
5 R Suitcase Deadlifts, pick load
7 R Teapots, pick load
9 R Single Arm Kettlebell Hang Cleans, pick load
5 L Suitcase Deadlifts, pick load
7 L Teapots, pick load
9 L Single Arm Kettlebell Hang Cleans, pick load

Complete all reps on the right side, then all reps on the left side.

Use loading that is RPE 6/10 and focus on quality of movement.

salin ohjelmointi.

12 min

Shoulder press 5 RM, then 3x3 @ same weight

3 sets:
10+10 arnold press
10+10 gorilla row

Aikaa vastaan:

27-21-15-9

KP/KK Tempaus
Leuka

TC: 15min

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

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