Su 25.7

Lepo

 

 

La 24.7

Lepo

 

 

Pe 23.7

a) For 20 minutes, 9-12 rounds

  • 2-3 C+J

Focus on technique, easy weight, deload

b) 3x e3m

  • 3-4-5 FS @60% FS 1RM

Focus on technique, deload

 

 

To 22.7

a) 5x e2m

  • Short reactive sprints from different positions (10-15m)

b) 5x e1,5m

  • Run 50m down hill

”Rullaa” easy effort

c) 12x EMOM

  1. 2×6 KB press
  2. 12 sumo DL high pull @KB
  3. 2×6 Bent over row @KB

Moderate to heavy KB

 

 

Ke 21.7

a) 6x e2,5m

  • 2-4-6 BS @50% 1RM
  • 2-4-6 BS @65% 1RM

Focus on technique

b) 5x e2,5m

  • 4-6 (weighted) pull ups (30-60% 1RM)

2 warm up sets, 3 easy to moderate sets with focus on technique

 

 

Ti 20.7

a) Skill 20min

  • RMU

b) 5x e2,5m

  • 4-6 Shoulder press (30-60% 1RM)

2 warm up sets, 3 easy to moderate sets with focus on technique

 

 

Ma 19.7

a) For 15 minutes, 7-10 rounds

  • 2-3 Snatch

Focus on technique, deload

b) 5x e2,5m

  • 5-8 DL @60% DL 1RM

Focus on technique, easy weight, deload

 

 

Su 18.7

Lepo

 

 

La 17.7

Lepo

 

 

Pe 16.7

OmatoimiWOD (Karjalan kovin viikonloppu)

Lämmittely 15-20min (yleislämpö+spesifilämpö C+J+mob.)

a) For 20 minutes, 7-10 rounds

  • 1 Clean pull
  • 1 Hang clean
  • 1 Jerk drive
  • 1 Split jerk

Find challenging working weight

b) For 10 minutes, 3 rounds

  • C+J

Work with challenging weight