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Viikon 3 treenit!

Päivitetty: 19. tammik. 2022

Viimeinen kovempi viikko.


MA 17.1.

Strength:

6x Both Every 90s:

1. 3 DL @78-80%

4. 3 Strict press @78-80%


Metcon: For 15minuts: 20s ON/OFF

Row/Bike Erg


TI 18.1. (Painonnosto)

Oly: EMOM 12:

2 Same feet snatch

@50%->85%


3x Every 2min:

4 Low hang snatch pull @1rm


4x Every 3min:

1-2. 5 FS @70-75%

3-4. 3 FS @75-78%

- New set every 3min


TO 20.1.

Skill:

HSPU/HS


Metcon:

15-12-9

Kipping HSPU

Strict pull-ups

TC 9


At 10min mark:

EMOM 9:

1. 10 Gorilla row + AMRAP: Kb swing

2. DU's

3. Sit-ups

PE 21.1. Oly:

A) 9x Every 90s:

1-3. 2 Clean + 1 FS + 2 Split jerk @65%

3-6. 2 Clean + 2 Split jerk @75%

7-9. 1 Clean & Jerk @85%


Metcon:

"DT"

5 Rounds for time:

12 Deadlift 70/50

9 Hang power clean

6 Push jerk

TC 10


La 22.1.

Metcon:

Partner workout:

AMRAP 15:

20 BMU

30 Cal erg

40 T2B

50 Cal erg


Rest 5


AMRAP 15:

20 One db devils press 22,5/15

30 Slamball

40 Db Front squat 22,5/15

50 Slamball

- I Go You Go (IGYG)





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