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Viikon 50 treenit!

Viimeinen kova viikko ennen kevennystä. Lauantaina pikkujouluetkot 12 days of xmax treenillä.


MA 13.12.

Strength:

4x every 4 min: 1 Deadlift @RPE 8 3 Strict pull up @RPE 8 5 Deadlift @RPE 8 7 Strict pull up @RPE 8 - Giant set


Metcon:

"Tabata This" Five Tabatas: 1. Tabata Row 2. Tabata Air squats 3. Tabata Ring row 4. Tabata Burpees 5. Tabata Plate jump

1-minute best between each Tabata -Wear a weighted west for an extra challenge

TI 14.12. (Painonnosto)

Oly: A) Primer:

6x every 90s:

Hang cluster + Split jerk @RPE 5-6


B) 6x every 90s:

1 Hang squat clean + 1 Pause jerk + 1 Jerk @RPE 5->9


C) 4x(both) every 90s:

C1) 1 Clean lift-off + 2 Clean pull @e1rm clean

C2) 5 Earthquake press from the split @RPE 5-6

- Alternate between C1) & C2)



TO 16.12. Skill: Kipping & BMU

Metcon:

Partner workout (IGYG):

50 Bench press 70/45

40 WB 9/6

30 Burpees

20 WB

10 BMU

100 Cal erg

TC 15min

PE 17.12. Oly:

5x Every 2min:

3 Snatch

5x Every 1,5min

2 Snatch

5x Every minute:

1 Snatch

- Build up in weight


Strength:

3x every 3 min:

1-2. set: 5 Pause BS @RPE 8

3-4. set: 5 BS @RPE 8

LA 18.12. 12 days of Xmas:

1. Burpee

2. Deadlift 50/35

3. Hang power clean

4. Front squat

5. STOH

6. Toes to bar

7. Pull-up

8. One leg squats

9. Pushup

10. Jumping lunge

11. KB swing

12. Sit-ups

TC 45min




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