Pe 5.6.

a) e1,5m Strict pull ups

  • 1x 15
  • 2x 15-30

b) e75sec x 7

  • 50m sprint

c) amrap 10’

  • 2-4-6-8-10-jne 1-arm devil press @50/35lb
  • 30 Du’s

To 4.6.

a) e75sec x 6

  • 2 tall clean + 1 hi hang clean

b) e75sec x 6

  • 2 hang clean + 2 split jerk

c) e1,5m x 6

  • 1 clean + 1 split jerk

 

Ke 3.6.

a) e75sec x 6

  • 2x tall snatch

b) e75sec x 6

  • 2x hang snatch

c) e75sec x 6

  • 2x snatch

extra accessory

  • 1-legged Jumps
    ohjelma salin seinällä

 

Ti 2.6.

Pre workout:

  • scap control with power band

a) Skill 15 min

  • Hspu / hs hold

b) emom 15 (focus on good form, not amount)

  1. t2b
  2. lunge jumps
  3. du/su
  4. Single arm man makers

After workout:

  • 15-30 min easy aerobic exercise
  • bike, run, row…

 

Ma 1.6.

a) e1,5m Deadlift

  • 2x 10-15 warm up sets @easy weight (30-50% 1rm)
  • 1x 10-15 @ mod weight (60%)
  • 2x 15-20 @ easy weight (50%)

b)e45sec  Partner push ups (you go, I go e1,5m/athlete)

  • weighted, strict, partner assisted
  • 1x 15
  • 2x 15-30

c) amrap 7

  • 10 wb shots
  • 5 burpees over kb
  • 5 reverse wb burpee

d) Extra accessory

Core work 2-4 rds, 40s on/ 20s off

  • Crunches with plate
  • Russian twist with plate
  • Back extensions

 

Su 31.5.

Lepo

 

La 30.5.

a) Snatch technique drills

b) e1,5m x 8

  • 1 snatch + 1 ohs

 

Pe 29.5.

a) Skill practice for 15 min

  • c2b / butterfly / pull ups

b) shoulder strenght and mobility with power band

 

To 28.5.

Lepo

 

Ke 27.5.

a) e2m x 5

  • 10-15 sumo deadlift@20-40%  DL 1rm
  • focus on technique: 2 wu sets and 3 easy sets

b) 40s on / 20s off  for 20 min

  1. easy run
  2. up/down plank
  3. jumping jacks
  4. air squats
  5. mountain climbers
  6. lunge walk
  7. Du’s/Su’s
  8. side plank (20s/side)
  9. burpees
  10. back extensions

@ easy effort, deload