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Viikon 45 treenit!

Progressiot jatkuvat. Uusia variaatioita luvassa torstain pistooliharjoituksissa ja perjantaina pureudutaan lämmittelyssä tarkemmin saksityöntöön.


MA 8.11.

Strength: 3x

8-14 Ring pushups 8+8 One arm KB row

- New set every 3min


Metcon:

10x2,5min: A) Row B) 5 Strict hspu + 5 strict pull ups C) Bike D) 5 Strict hspu + 5 strict pull ups E) 6 One leg sT2B + 10 Deadbug

TI 9.11. (Painonnosto)

Oly: 8x: 2 Hang snatch pull + 2 Hang Snatch - RPE 5->8

- New set every 90s Strength: 2x8 FS 2x6 FS - RPE 7-8 - New set every 4min


TO 11.11. Skill: Pistol squat 4x both: A) 10-14 Pistol RPE 8 B) 6+ T2B RPE 8 -New set every 90s Metcon: 3 Rounds for quality: 40 DU

30 Air squat

20s HS/OH hold

10 KB/DB Seal row

5+5 Palloff press

PE 12.11. Oly: EMOM 6:

1 Hang squat clean + 1 split jerk @50->70%

3min rest

EMOM 6:

1 bneck split jerk + 1 split jerk @50->80%

Metcon:

50 Clean & Jerk 70/50

EMOM: 3-4 burbees

TC 10min

LA 13.11. Strength: 4x

8 Romanian deadlift

10 Landmine twist - New set every 3 min Metcon: 2 Rounds in pairs:

3 min row (one hangs)

3 min bike (one holds wall sit)

3 min AMRAP: 2 pullups/ 4 pushup/6 squat (one holds lunge)


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