Seuraavan viikon ohjelmointipohja
- MA condition
- TI deadlift + deadlift metcon
- KE push press/jerk/split jerk+ amrap
- TO aerobiset HUOM! klo 19-20 aerobinen 1 viikon tauolla. (salilla tapahtuma,mikä vaatii 2 salin puolta)
- PE benchmark day
- LA condition w/partner
”RYTKY”
YHTEISLÄHDÖT ilman valmentajaa KLO 11 TAI KLO 18.
Liity Facebook CFP ADVANSED ryhmään,jossa saa lisätietoa asiasta
” DB SNATCH NATE ”
AMRAP X 20 MINUTES*
- 2 Bar Muscle-Ups
- 4 Handstand Push-Ups
- 8 Alt. DB Hang Snatch (70-55/45-35 lbs) (45/25)
(Athlete Choice, Heavy)
REST 10 min
WORKOUT B
4 rounds:
”E3M” every third minute
- 10/8 Cal Echo bike
- 10/8 Cal Ski erg
- 10 Target burpee
*scale that you can done this under 90 sec.
*go fast 95 % of max speed 🙂
**WARM UP**
3 ROUNDS…
- 10 Up-Downs
- 5/5 DB 1 leg deadlift
- 5/5 DB press
- 20 Shoulder Taps
- 10 Kip Swin
**SCALING**
*REPS, LOADING, VOLUME*…
Muscle Up: athletes should be able to perform 3-5 reps of whatever option they choose for the Muscle Up!
HSPU: athletes should be able to perform 8-10 reps of whatever option they choose for the HSPU!
Alt DB Hang Snatch: athletes choose their own load here, so choose a weight that will allow for 8-10 challenging, but doable reps.
*MOVEMENT ADJUSTMENTS*…
Muscle Up: we can sub 2x Jumping Bar Muscle Ups, 4 x Jumping Chest to Bar Pull-Ups, 2-4 Strict Pull-Ups
HSPU: we can sub 8 x DB Push Press, 4-6Box HSPU.
Alt DB Hang Snatch: 12 x American KB Swing (heavy) or high box jump