Pe 18.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy
  • add weight from prev week

b) emom 10

  • 1x snatch highpull + 1x power snatch + 1x snatch drop

c) e75sec x 10

  • 1x snatch @ load up to 80-90% 1rm
  • add weight from prev week n 2-5%

 

To 17.10.

Lepo

  • klo 18.15 Äijäjooga
  • klo 19.15 Notkeempi ruoto

 

Ke 16.10.

a) Skill practice 20 min

  • ring mu / progressions

b) e1,5m x 12

1. Set

  • 40 Du’s/ 30s practice
  • 10 kb/db snatch

2. set

  • 10 high box step overs
  • 3 wall climb

3. set

  • 10 MB floor slam
  • 10/8 cal Row

 

Ti 15.10.

a) e2m x 5 BS ladder

  • 7-5-3-5-7

b) e2m x 4

  • 6x push press @ 100-110% press 1rm+add weight from prev week

c) Core work

tabata 20s on/ 10s off x 8

  • Elbows to hands plank

 

Ma 14.10.

a) e2m x 4

  • 3 clean pull @100-120% clean 1rm
  1. b) e1,5m x 10
  • 3 rds: 3 clean @ easy
  • 3 rds: 2 clean @mod
  • 4 rds: 1 clean @ heavy

c) 3-5 rds, rest as needed

  1. 10 banded hollow lat pulldown
  2. 5 hollow rock + hip extension
  3. 10 ring dips
  4. 5-10 false grip ring row

 

Su 13.10.

Lepo

 

Pe 11.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy

b) emom 10

  • 1x snatch high pull + 1x p.snatch + 1x snatch drop @easy weight

c) e75sec x 10

  • 1x snatch @ load up to 80-90%

Ke 9.10.

a) E2M BS ladder

  • 7-5-3-5-7
    1-2 reps tank

b) E2M x4

  • 6x Push press
    n.100- 110% press 1rm.

c) Core work
30” on 1 ́off x 4

  • Hang L-sit