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Viikon 42 treenit!

Viimeinen kovempi viikko. Seuraavalla viikolla kevyempi viikko treeneissä.


MA 18.10.

Strength: 4x: 8+8 One arm ring row 10+10 One arm db/kb press

- New set every 3min Metcon: 30min AMRAP: 1min erg 5 Strict hspu 10 V-ups 5 Strict pull-ups 10+10 Side bends - Easy pace

TI 19.10. (Painonnosto)

A) 10xE90S: 2 Power snatch B) 3x8 Back squat - 8+8 One leg hip thrust between sets - New set every 4-5min


TO 21.10. Skill: T2B EMOM 12: T2B variation RPE 8-9 Metcon: 2 Rounds for quality:

2 Rounds: 20 Ring mountain climber + 20 Cossack squat 2min rest 2 Rounds: 20 Renerage row + 20 One arm bench press (10+10)

PE 22.10. Strength: EMOM 8: 1 Power clean + 1 Push Jerk Metcon: 21-15-9 Squat clean 42,5/30 Burpee over bar rest 2min 50 Wall ball TC 12min

LA 23.10. Strength: 3x6+6 Staggered stance DL + KB pull through - New set every 4-5min Partner metcon: 2 rounds: 4 min amrap: 24 cal bike + 24 ball slam 4 min amrap: 24 cal row + 24 kb clean + press 4 min amrap: 24 situps + 24 boxjumps - Partner holds a suitcase, front rack or OH-hold


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