Ma 24.2.

a) e2,5m x 5

  • 5 deadlift
  • 2 rounds: 2-3 reps tank
  • 3 rounds: 1-2 reps tank

b) e2m x 4

  • 4x press + 2x push press
  • 1-2 reps tank

c) Core work

emom 5

  • 10 hip extensions ( weighted) + 10 hollow rock

GYM EXTRA

4 rds

  • 10-20 hang flutter kicks
  • 3x wall climb
  • 3x skin the cat
  • 10x superman-hollow rock rotations

 

Su 23.2.

Lepo

  • klo 11.00 Aamujooga / Noora
  • klo 18.35 Yin 90′ / Pinja

 

La 22.2.

Snatch technique day


 

Pe 21.2.

a) Skill practice 20 min

  • MU training

b) e1,5m x 16

  1. 10x biceps curl tempo 30×1 @bar
  2. 10x standing triceps press @plate
  3. 10-20x banded GM
  4. 8+8 bulgarian split squat (cross weighted) paino takajalan puoleisessa kädessä

Olytekniikka klo 17.30

  • aiheena CLEAN

 

To 20.2.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkeempi ruoto (Metsäsali) / Suvi

 

Ke 19.2.

a) Emom 5

2 hi box jump

b)Emom 10

8x Thruster @Easy weight

c) emom 12
1)max inc worm hold
2) 10-20 back extension
3)20- 30 mountain climber


 

Ti 18.2.

Clean technique day


 

Ma 17.2.

a) E2Mx 20

work with partner (rest if needed)

1) tire flip
2) Syncro rope climb
3) GTOH 60/40kg  (pari nostaa samaa tankoa yhtäaikaisesti)
4) WB alt partner (seinän kautta kopittelu)
5) amrap: 5 burbee over partner+ 10 syncro air squat


 

Su 16.2.

Lepo


 

La 15.2.

a) SKILLS practise 20`

  • HS/ hs walk progresions

b) 2 x 6min amrap

1,set

  • 10 x alt kb hang clean
  • 5+5 kb push jerk
  • 30” plank hold

2min rest

2,set

  • 15m run
  • 5 x burbee
  • 5 x airsquat

sykealue 3+ – 4

 

extra
Ski/ bike/assault

-250m low intensity

-750m med intensity

-250m low intensity

-750m med intensity

-250m low intensity

-750m hi intesity

– 250m low intensity