top of page
Etsi

Viikon 5 treenit!

Uusi 3 viikon sykli alkaa. Voimaprogressiot jatkuvat.


MA 31.1.

Strength:

12x Every 1,5min:

1. 3 DL @82-84%

4. 3 Strict press @82-84%


Metcon: For 15minuts: 45s ON/OFF

Row/Bike Erg


TI 1.2. (Painonnosto)

Oly:

EMOM 12:

2 Snatch 50->85%

- Pause below the knee


3x Every 2min:

4 Snatch pull @1rm


FS Progression 4/8

5xEvery 3min:

2x5 @70-75%

2x3 @75-80%

1x1 @85-90%


TO 3.2.

Skill:

HSW


Strength: Max reps:

Strict pull-ups

Strict HSPU

- Compare to 22.11.


Metcon:

AMRAP 5:

10 Pull-ups

15 Air squats


REST 2


AMRAP 5:

10 HSPU

15 Air squats


Tabata:

1. Bottom of push-up hold

2. Ring row

PE 4.2. Oly:

EMOM 10:

1 Squat clean & jerk 50%->80%

- Pause in the jerk

5x Every 90s:

2 Squat clean @75%


Metcon:

"Open 13.4"

AMRAP 7:

3 C&J 60/42,5

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

...


La 5.2.

Teams of 3:

9 Rounds:

9/12 Cal erg

15 Slamball

21 DU

TC 15

- Alternate full rounds

then,

210 DB fr Lunge 22,5/15

150 DB Thruster 22,5/15

90 Devils power clean 22,5/15

TC 40

- Two work in a syncro, one rests





57 katselukertaa0 kommenttia

Viimeisimmät päivitykset

Katso kaikki

Comentarios


bottom of page