2. kova viikko. Jos et päässyt testaamaan maksimeita viime viikolla, myös tällä viikolla on mahdollista tehdä testit!
MA 7.3.
Strength:
5x Every 3min:
5-5-4-3-3
BS @RPE 7->9
B)
Partner metcon:
8 x 100s ON/20s OFF:
A) Echo bike
B) Row
C) C2 Bike
D) Jump rope
- Partner alternates between
5 air squat and 5 ring row during the rest
TI 8.3. (Painonnosto)
Oly:
A)
8xEvery 2min:
1-3. 3 Hang power snatch + 1 OHS @70%
4-6. 2 Hang power snatch + 1 OHS @75%
7-8. 1 Hang power snatch + 1 OHS @80%
B)
EMOM 10:
1 Cluster @70%
C)
5xEvery 90s:
3 Clean pull @90%
TO 10.3.
Strength:
5x Every 3min:
3 Bench press
3 Pull up
- Superset
Metcon:
4 Rounds:
9/12 Cal erg
6 Power clean
3 Burpees over the bar
rest 90s
- Faster each round
PE 11.3. Metcon: "OPEN 22.3"
La 12.3.
In teams of 4:
100/120 Cal erg (TC 6)
80 KB swing 24/32
60 Dumbell snatch 15/22,5
40 Syncro Sit-ups
20 Syncro burpees
20 Syncro burpees
40 Syncro Sit-ups
60 Dumbell snatch 15/22,5
80 KB swing 24/32
100/120 Cal erg (TC 6)
- Two persons start from the end and two from the beginning
- Meet and high five somewhere in the middle and work back to the beginning
Comments