Uusi 4 viikon sykli alkaa. Isoimpina muutoksina tempauksessa siirrytään enemmän kyykkynostoihin, torstain taitoharjoitteluun otetaan mukaan pistoolikyykkyvariaatioita ja perjantaina harjoitellaan työntöä saksiin.
MA 1.11.
Strength: 3x: 7-12 Ring pushups 10+10 One arm KB row
- New set every 3min Metcon: 6x5min: A) 1min row + 5 Strict hspu variation
B) 1min bike + 5 Strict pull up variation
C) 20 DU + 10 Ring body saw + 20 One leg V-ups
TI 2.11. (Painonnosto)
Oly: 8x: 1 Snatch pull + 2 Hang Snatch - RPE 5 -> 8 - New set every 90s Strength: 4x8 FS - Work up to heavy set of 8 (RPE 5 -> 9) - New set every 4min
TO 4.11. Skill: Pistol squat 4xboth 1) 8-12 Pistol RPE 7-8 2) 5+ T2B RPE 7-8 - New set every 75s Accessory:
2 Rounds: 20 Banded pull-aparts 20 Jumping lunges 20 Banded good mornings 20 Mountain Clibers 20 Cossack squat
PE 5.11. Oly: EMOM 10: 1 Hang squat clean + 2 Split jerk Metcon: 10 Burpees over bar + 6 Push jerk 90/65 2 Rounds: 10 Burpees over bar + 9 Push jerk 70/50 3 Rounds: 10 Burpees over bar + 12 Push jerk 50/35
LA 6.11. Strength: 3x
10 Romanian deadlift
12 Landmine twist
- New set every 3 min
Metcon:
In teams of 3:
6k Row/12k Bike
TC 25min
- Others hold a side plank or kb in fr
Comments