Viikon 48 treenit!

Painotus voimaliikkeissä siirtyy enemmän perusvoimaan ja isoihin pääliikkeisiin.

MA 29.11.

Strength: 6x every 2min: A) 6 DL @RPE 7 B) 6 Strict pull-ups @RPE 8 - Alternate A & B

Metcon:

2 Rounds: AMRAP 4: Box step-ups AMRAP 4: Row/bike AMRAP 4: 3 Pullup, 6 Pushups, 9 Air squat

- Wearing a weighted west if possible

TI 30.11. (Painonnosto)

Oly: A) 6x every 2min: 1 PC + 2 split jerk (pause in dip + pause OH) @RPE 6 -> 8

B) 6x every 90s: 2 Hang clean @RPE 6 -> 8

C) 4x every 2min: 3 clean lift-off + clean pull @RPE 8

TO 2.12. Skill: Kipping & BMU

Metcon:

AMRAP 4: 2-4-6-8.... Ring row V-ups

REST 2

AMRAP 4: 2-4-6-8... HSPU 25 DU

PE 3.12. Oly: A) 6x every 2 min: 1 Dip snatch + Hang snatch + Low hang snatch @RPE 5->8

Metcon:

3 Rounds (Faster each round): 15 Wall ball 12 Burpee over bar 9 Power snatch (60/42,5) - Go every 4 min

LA 4.12. Strength:

3x every 3 min:

5 BS @RPE 8 - 2s pause in the bottom Partner metcon: 12! (12, 11, 10... 1) Squat clean 70/50 DL T2B TC 20min - Share all the reps