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:

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

E2m: 5 Ohs + rest of the time alternating Kb power clean+ jerk (light barbell, focus on technique!)
Rest for 2min
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)

Plank hold (plate on back)
abmat situp (max rep)
V sit hold
Back extension (+ plate)
Russian worm (max distance/rep)

Ma 27.3.

Päivän lähdöt:

klo: 6.30/ 9.00/ 18.30/ 19.15

Front squat

1 x5, 1 x3, 1 x1+

For time

400m run
40 air squat
rest 1min
300m run
30 air squat
rest 1min
200m run
20 air squat
rest 1min
100m run
10 air squat

Su 26.3.

Mobility/ Rest day

Mobility of the day

klo: 18.35 YinJooga 90’/ Suvi (Joogasali)