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Viikon 4 treenit!

Kevyempi viikko.


MA 24.1.

Strength:

EMOM 8:

1. 4-3-2-1 DL @70,75,80,85%

2. 5-4-3-2 Press @70,75,80,85%


Metcon: For 15minuts: 30s ON/OFF

Row/Bike Erg


TI 25.1. (Painonnosto)

Oly: EMOM 8:

2 Snatch @40-50%

- Pause below knee


EMOM 8:

2 Hang power snatch @40-50%

- 2 s pause in the catch


FS progression 3/8:

4x Every 3min:

2x1 @80%

2x3 @75-77%


TO 27.1.

Skill:

HSW


Metcon:

20x Every 30s:

1. V-ups

2. Strict handstand push up

3. Strict pull-ups

4. Jumping lunges

5. rest


Accessory:

50 Bent over reverse flys

50 Bicep curls

PE 28.1. Oly:

A) EMOM 10:

2 Slow pull squat clean @50-60% from 1rm C&J


B) EMOM 10:

2 Power clean & Jerk @40-50% from 1rm C&J


C) "Macho man" EMOM 10:

3 PC @30-40% from 1rm C&J

3 FS

3 PJ


La 29.1.

Partner Metcon:

12 Rounds:

9/12 Cal row

6 Burpees over rower

3 C2b

TC 15min

- Alternate full rounds


Rest 3


150 DU

100 Box step up 22,5/15

100 Cal bike

100 Box step up 22,5/15

150 DU

TC 15min

- I Go You Go





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