Seuraava viikko on DELOAD viikko. Muistakaa syödä ja nukkua paljon!
Monday
Back squat
5 x 40%
5 x 50%
5 x 60%
Frontrack lunges 3×10 (medium)
Metcon:
1:30 to complete 2 rounds of:
10 pull ups
10 jumping squats
1:30 – 3:00
12 pull ups
12 jumping squats
3:00 – 4:30
14+14.. etc. as far as possible
Tuesday
Overhead squat (technique/light)
1min amrap:
flutter kicks
30 sec rest
2min amrap:
abmat situps
30 sec rest
2min amrap:
kbs
30 sec rest
3min amrap:
t2b
Wednesday
Skill of the month: handstand
*max effort hs hold against wall
*practice with partner
*5 attempts to total free handstand (time?)
Metcon:
1 wallclimb
10 du
2 wallclimb
20 du
3 wallclimb
30 du
2 wallclimb
20 du
1 wallclimb
10 du
Thursday
Olympic weightlifting: squat snatch / Mobility&Movement
Friday
Deadlift
5 x 40%
5 x 50%
5 x 60%
Metcon:
“RANDY”
75 power snatches for time 35/25
Saturday
TEAM WOD
Sunday
Open Gym