Aikataulu
Viikko 34
Huom! Aamutreenit Pyrkällä
Ke
-
07.00-08.00
Mix
Pyrkkä
-
17.30-18.15
Mix
45 min
-
18.30-19.30
Free Class
Kassari
Pe
-
07.00-08.00
Mix
Pyrkkä
-
17.30-18.30
Mix
60 min
-
18.30-19.00
Mobility
Swole & Flexy
La
-
11.00-12.00
Challenge
Pyrkkä
Su
Strength
a) 7,5min e90s
5 x Strict Press
b) 7,5min e90s
5 x Push Press
c) 7,5min e90s
4 x Push Jerk
d) 7,5min e90s
4 x Split Jerk
2min rest/time to increase load between movements.
Conditioning
a + b + a + b
a) 7min Amrap
Row/assault
b) 7min Emom
5 x Pull Up
10 x Push Up
15 x Air Squat
Scale for 3/6/9 if necessary.
2min rest between sets
Mix
a) 10min Skill Work
Toes 2 Bar/Kipping Pull Up/Chest 2 bar
b) FRT, 20min TC
15-13-11-9-7-5-3-1
SDHP @42,5/30kg
T2B
**5 Pull Ups between each round (35 total)
Strength
a) 12min e3mom
8 x Back Squat @ 70-75%
b) 16min e4mom
5 x Front Squat
Try to find out a weight that you´ll be able to complete each round. Minor adjustment (+2,5-5kg) is ok. Same weight for a & b.
Conditioning
Death By…
…Burpees
Mix
For Time, 20min TC
21 Power Snatches (40/25)
21 Burpees Over Barbell
**REST 2 MINUTES**
15 Power Snatches (45/30)
15 Burpees Over Barbell
** REST 2 MINUTES**
9 Power Snatches (50/35)
9 Burpees Over Barbell
Mix
Bear Complex
7 unbroken rounds of:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x BTN Push Press
x 5
Add weight between each round
Challenge
TBA