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Viikon 10 treenit!

2. kova viikko. Jos et päässyt testaamaan maksimeita viime viikolla, myös tällä viikolla on mahdollista tehdä testit!


MA 7.3.

Strength:

5x Every 3min:

5-5-4-3-3

BS @RPE 7->9


B)

Partner metcon:

8 x 100s ON/20s OFF:

A) Echo bike

B) Row

C) C2 Bike

D) Jump rope


- Partner alternates between

5 air squat and 5 ring row during the rest


TI 8.3. (Painonnosto)

Oly:

A)

8xEvery 2min:

1-3. 3 Hang power snatch + 1 OHS @70%

4-6. 2 Hang power snatch + 1 OHS @75%

7-8. 1 Hang power snatch + 1 OHS @80%


B)

EMOM 10:

1 Cluster @70%


C)

5xEvery 90s:

3 Clean pull @90%


TO 10.3.

Strength:

5x Every 3min:

3 Bench press

3 Pull up

- Superset


Metcon:

4 Rounds:

9/12 Cal erg

6 Power clean

3 Burpees over the bar

rest 90s

- Faster each round

PE 11.3. Metcon: "OPEN 22.3"


La 12.3.

In teams of 4:


100/120 Cal erg (TC 6)

80 KB swing 24/32

60 Dumbell snatch 15/22,5

40 Syncro Sit-ups

20 Syncro burpees

20 Syncro burpees

40 Syncro Sit-ups

60 Dumbell snatch 15/22,5

80 KB swing 24/32

100/120 Cal erg (TC 6)


- Two persons start from the end and two from the beginning

- Meet and high five somewhere in the middle and work back to the beginning




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