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  • Writer's pictureHarjun Treenikontti

Viikon 12 treenit!

Kevyt viikko.


MA 21.3.

Strength:

BS:

5x Every 3min:

4 Tempo BS @50-60%

40X1


Metcon:

AMRAP 16:

12/15 Cal erg

8 OH-lunge

4 TGU (2+2)



TI 22.3. (Painonnosto)

Oly:

A)

5x Every 90s:

3 Hi-hang snatch @50%

5x Every 90s:

2 Hang snatch @60%


B)

EMOM 8:

- Work up to heavy power clean


C)

Olympic lifting accessories

TO 24.3.

Skill:

DU


Max hang with the band


AMRAP 30:

2min Echo bike

20-30s Hang

2min C2 bike

20-30s Handstand hold

2min Row

20-30s Wall squat

- Basic conditioning with isometrics

PE 25.3. Strength:

5x Every 2min:

5-4-3-2-1

Pause bench press @RPE 7

Pause barbell row @RPE 7

- Superset


Metcon:

10 Rounds:

10! Burpees over the bar

13 Front squat 15/20

TC 14


La 26.3.

Partner workout:

AMRAP 27:

21/26 Cal row

15 T2B

9 C&J 50/70

15 Pull ups

21/26 Cal echo bike/C2 bike

- I Go You Go



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