Viimeinen kova viikko. Tempauksessa polven ohitus harjoitteita. T2B osalta 7 viikon progressio päättyy ja tällä viikolla testaillaankin kehitystä.
MA 15.11.
Strength: 3x
10-15 Ring pushups 6+6 One arm KB row
- New set every 3min
Metcon:
Go every 3 min x 6
a) 60s row calories + 6 Strict Pullup version
b) 60s bike for calories + 6 HSPU version
c) 40s Hollow hold + 40 DU/80 SU
TI 16.11. (Painonnosto)
Oly: 8x: 2 Low hang snatch pull + 2 Low hang snatch - RPE 5->8
- New set every 2min
Strength: 8-7-6-5 FS
- RPE 7-8
- New set every 4min
TO 18.11. Skill: Pistol squat & T2B
EMOM 8 min: Toes to bar RPE 9-10 - compare to 7.10. AMRAP 4: 10 Pistols + 20 Reverse hip extension rest 2min AMRAP 4: 10 Seal row + 50 DU
PE 19.11. Oly: 6x: 1 Hang squat clean + 1 split jerk @50->70% - New set every 75s
rest 3min
6x: 1 bneck split jerk + 1 split jerk @50->80% - New set every 75s Metcon: "Grace" 30 Clean & Jerk 60/42,5kg TC 4min
LA 20.11. Strength:
3x
8 Romanian DL RPE 8
10 Landmine twist (5+5)
12 Box step up (6+6)
- New set every 3,5 min Metcon: In teams of 3:
100 cal erg
100 WB
100 Slam ball
rest 3min
100 Cal erg
100 Air squat
100 KB swing
EMOM: 2 Syncro burpees
TC 25min
- Start on different stations and accumulate all the reps
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