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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