4-5,7.10 intervallia, mäkijuoksua ja painonnostoa

pe 4.10

8x 20sec on / 40sec off

A) strict chin up: 10, 7, 6, 6, 6, 6, 6, 7

B) strict TTB: 6, 6, 6, 7, 7, 7, 7, 7

C) jumping squat: 18, 17, 16, 11, 14, 15, 16, 17

D) false grip pull up rings: 5, 5, 4, 5, 5, 5, 5, 5

liikkeiden välissä 3min tauko

6x 2min on / 2min off

250m row

10 wall ball

max rep burpees

1. 8 burpees

2. 8

3. 8

4. 9

5. 10

6. 14

la 5.10

aamu: mäkijuoksu 10min

15sek juoksu

45sek palauttelu

päivä:

chealsea 30otm

5 pull up

10 push up

15 squat

7min asti

ma 7.10

power snatch + squat snatch + ohs

kg: 20, 30, 40, 50, 55, 60, 60

power clean + squat clean + push jerk + split jerk

kg: 20, 40, 60, 70, 80, 90, 90

A)6min soutu

B)6min lepo/mobbailu

C)8min box step ups 14kg

D)6min lepo/mobbailu

E)8min TGU 24kg