To 13.12.

rest


 

Ke 12.12.

A) BS e2,5m

  • 1 x 3 @70%
  • 1 x 2 @80%
  • 1 x 2 @90%
  • 1 x 2 @95%

B) FS e2,5m

  • 1 x 5 @65%
  • 1 x 4 @75%
  • 1 x 4 @80%

C) e1,5m x 4

  • 5x press behind neck (s.g)@n 65%press 1rm +2,5kg prev week

D) emom 10′ core work

  1. 15 weighted situps
  2. 20 alt bird dog

 

Ti 11.12.

A) emom 5

  • 5 PC Tng @easy/mid weight, go fast!!

B) emom 5

  • 1 Clean & power jerk @n70-80% push press 1rm

C) e1,5m x 6

  • 1 clean pull + 1 clean @n85% clean 1rm + add weight prev week

D) For time

21-15-9

  • SDHP
  • push press
  • Du’s

@bar weight 42,5/30kg

Max effort!


 

Ma 10.12.

A) Deadlift e2m

  • 1 x 5 @70%
  • 3 x 5 @80%

B) e1,5m x 10 alternating 1) and 2)

  1. 3+3 Tgu/Tgu training
  2. 5 pull up, extra wide grip (banded/strict/weighted+add weight prev week)

C) emom 10, core work

  1. 10-15 wb wall slam situp
  2. 15-20 floor windshield wipers

 

Su 9.12.

rest


 

La 8.12.

A) Skill practice

For 10 min

  • handstand/hs walk practice

For 10 min

  • Pull up training (kipping, butterfly)

B) 3-4 rds, rest as needed

  • 25/20 cal row @heaviest gear 10
  • 5-10 bulgarian split squat (weighted)
  • 10 seated press @kb/db
  • 10 sldl @kb
  • 10-15 ring dip

 

Pe 7.12.

A) BS e2,5m

  • 1 x 5 @65%
  • 1 x 5 @70%
  • 1 x 5 @75%
  • 1 x 4 @90%

B) FS e2,5m

  • 3 x 6 @65%

C) e1,5m x 4

  • 5x press behind neck (s.g) @n65% press 1rm + 2,5kg prev week

D) emom 10 Core work

  1. 10 wb dead bug
  2. 45″ hollow rock

 

To 6.12.

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!


 

Ke 5.12.

A) emom 5′

  • 5 PC Tng @easy/mid weight, go fast!!

B) emom 5′

  • Clean & power jerk @n 70-80% push press 1rm

C) e1,5m x 6

  • 1 clean pull + 1 clean @n85% clean 1rm + add weight prev week

D) For time

  • 20m front rack lunge walk @double kb 16/24kg or bar 40/60kg
  • 20 pull up
  • 20 t2b
  • 15 kb/bar facing burpee
  • 15 c&j (anyhow) @kb/bar
  • 100 Du’s or 200 Su’s

Max effort!


 

Ti 4.12.

A) Deadlift e2m

  • 2 x 5 @65%
  • 3 x 5 @70%

B) e1,5m x 10 alternating 1) and 2)

  1. 3 + 3 TGU/ TGU training
  2. 5x pull up @extra wide grip (banded/strict/weighted)

C)

1. Tabata 8x 20s on/10s off

  • back extensions
  • butt-ups

2. Tabata 8x 20s 0n/10s off

  • mountain climber
  • body-saw