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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