Viikko 38 treenit

MA 20.9.

Kunto: I Go You Go: 6x3min ON/1min OF (2 Rounds) A) 30/24cal Row + 30 Push press B) 100m Shuttle run + 30 FS C) 30/24 cal Bike + 30 HPC Tukevat: 8+8 Pallof press 10 Face pull

TI 21.9.

Kunto: 6 min: row (one hangs) 1.30 rest 6min: bike (one is in squat hold) 1.30 rest 6min: Run (one planks) 1.30 rest 6min: Sledpush (one holds deadlift hold w/2kb) -share as you like.

KE 22.9. Voima: A1) 4x8 Romanian deadlift - Uusi sarja 2min välein A2) EMOM 10: Odd: 8+8 bulgarian split squat Even: Russian twist 10-15 Tukevat: 3-4x: 6+6 Cossack squats + 10 Wide stance GM + 6+6 Lateral box step downs

TO 23.9. Snatch

PE 24.9. Voima: 3x both: a) Strict press 6 + Push press 2-3 b) Negative pullups 5-12 (RIR 1-2) -Uusi sarja 90s Kunto: 3x: 400m Run 21/15/9 Push press 8 Bar facing burpees Rest 1 min - Increase weight each round

La 25.9 Voima: EMOM 12: 1. FS + BS (30s +30s) 2. Goblet squat 3-4. rest KUNTO: In teams of 3: FOR TIME: 100/70 Cal erg 100m Lunge 100 Slam ball 100/70 Cal erg TC 18min - Yksi työskentelee, yksi lepää, yksi juoksee 150m

Su 26.9.

Clean & Jerk