Su 16.4.

Open gym klo 16.00-18.00

 

”Jordy’s Goodbye”

For Time (with a Partner)

  • 800 meter Farmer Carry 24kg/16kg
  • 100 Air Squats / Plank Hold
  • 90 Pull-Ups / Superman Hold
  • 80 Sit-Ups / Wall Sit Hold
  • 70 Burpees / Hang Hold
  • 60 Hand-Release Push-Ups / Handstand Hold
  • 50 Buddy Deadlifts (100/70 kg)
  • 400 meter Farmer Carry (24/16 kg)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

 

La 15.4.

Mobility/Rest day/Rästi

Open gym klo: 10.00-12.00

 

HYVÄÄ PÄÄSIÄISTÄ KAIKILLE!

 

Pe 14.4.

Päivän lähdöt:

  • Valmennus klo: 12.00
  • Open gym klo: 15.00-18.00

Front squat

  • 3 x 3

4-5 rds

  • 5-8 clean @40-50% Front squat 1rm
  • 8-10 bxj
  • rest 1min
  • 6-8 pistol squat
  • 40s max rep Du’s
  • rest 1min

 

To 13.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.00/ 19.00

Press

  • 3 x 3

3 rounds or 12 mins of:

  • e2m: max rep Hspu/hand release push up
  • e2m: max rep Pull up/C2B
  • rest remaining time

 

Ke 12.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/ 19.00

Deadlift

  • 3 x 3

Snatch

  • for 20min
  • 2 snatch pull+2 snatch
  • rest as needed, focus on technique!

 

Ti 11.4.

Mobility/Rest day

Mobility of the day:

  • klo: 6.30 YinJooga 60’/ Noora (Joogasali)
  • klo: 19.15 Yin&Yang 90’/ Joogasali

 

Ma 10.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/ 19.00

Back squat

  • 3 x 3

Amrap 15′

  • 200m run
  • 8 Ohs @43,5/35 kg
  • 200m run
  • 8 c+j @ 43,5/35kg

 

Su 9.4.

Päivän lähdöt:

  • Valmennus klo: 12.00
  • Open gym klo: 15.00-20.00

For 15min (with partner)

  • 2 wall climbs -> 40s Hollow hold
  • 10m/10m wheelbarrow walk (switch after 10m)
  • 60s assisted free handstand hold

Handstand walk

  • skill practice for 15min

 

Loppuun mobilitya pareittain!

 

La 8.4.

Päivän lähdöt:

  • klo: 11.30
  • open gym klo: 9.45-11.30 ja 12.30-13.50

Front squat

  • 3 x 5

Clean & Jerk

  • for 20min lift mid-heavy 3

 

Pe 7.5.

Mobility/ Rest day

Mobility of the day:

  • klo: 19.00 YinJooga 60’/ Suvi (Joogasali)

 

To 6.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.00

Deadlift

  • e3m
  • 3 x 5

4-5 rds (rest as needed)

  • 10-12 steps oh lunge walk @20/10kg plate
  • max rep Bar MU/ C2B/  Pull up
  • 8-10 double kbs @16/12 x2

 

Ke 5.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.15/ 19.00

Run (tc 25′)

  • 6 x 400m
  • rest 1 min between rounds

Core

  • Emom 12′
  • Tgu, right hand
  • abmat situp
  • Tgu, left hand
  • back extension

+ Tabata

  • plank/planche
  • table plank

 

Ti 4.4.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.15

Back squat

  • 3 x 5

Press

  • 3 x 5

30s 0n/ 30s off for 8rds

  •  stoh @ 50% press 1rm
  • b.o.b

 

Ma 3.4.

Mobility/ Rest day

Mobility of the day:

  • klo 10.00 YinJooga 90’/ Suvi (Joogasali)
  • klo 19.15 Movement&Mobility/ Suvi (Ryhmis)

 

Su 2.4.

Päivän lähdöt:

  • klo: 16.30

Clean+ fs

  • E2,5m for 6 rds
  • 2 clean pull + 1 power clean + 2 front squat @ 40-60% of front squat 90%Rm
  • focus on technique!

3 Rounds of:

  1. E2m: Max rep pull ups/ ring rows + rest of the time Hollow rock

    Rest for 1min

  2. E2m: Max rep push ups + rest of the time Superman rock

    Rest for 1min

 

La 1.4.

Päivän lähdöt:

  • klo: 11.00/ 15.15

Sumo Deadlift Highpull

  • 8 x 5

Run

  • 2 x 1250m (Kertatalon ympäri, Pikkolon kautta)

Rest 3 min between laps.

 

Pe 31.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.00/ 19.00

5 Rounds of:

  1. E2m: 5 Ohs + rest of the time alternating Kb power clean+ jerk (light barbell, focus on technique!)

    Rest for 2min

  2. E2m: 5 Hang power snatch + rest of the time Kbs (use same load as 1.st round)

    Rest for 2min

 

To 30.3.

Mobility/ Rest day

Mobility of the day

  • klo 17.15 ÄijäJooga (for men only) / Suvi (Akrosali)
  • klo 19.15 Yin&Yang 90’/ Noora (Joogasali)

Ke 29.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.15/ 19.00

Back squat

5 x 5 @40-60%

4-5 rds (rest as needed)

  • 1 rope climb
  • 2-3 max height box jump
  • 60 s max rep Kbs

Mobilitya loppuun pareittain!

 

Ti 28.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.00

Rengasvoima

3 rounds of:

  • 3-5 Ring pull up, short pull
  • 3-5 Ring dip
  • 3-5 Wide ring row/ Wide band row

Core
40s on/20s off x15 (tot 15min)

  1. Plank hold (plate on back)
  2. abmat situp (max rep)
  3. V sit hold
  4. Back extension (+ plate)
  5. Russian worm (max distance/rep)