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