WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
KBs 3 rounds, 10 reps each
Swing
Deadlift
Clean & Press
Windmill
Snatch
go easy
A)
Pistol Squats 10- 1
HSPU’s 1- 10
Cap 15min
B)
Row 2000m for time
WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a)
4x 2 Power Clean @70%
3x 3 Back Squat @70%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @60% 1RM CJ
WU
Band Pull- Aparts 3x 6-10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
200m light run between sets
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice ( sarjojen väliin)
20min
b)
4 rounds
800m run
15 GHD Sit Ups
Cap 30min
HUOM! Lähdöt klo 10.00 ja 12.40
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 2x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @75%
b) 5x 1 Clean @80%
c) 4x 1 Thruster @70% CJ 1RM
WU
3 rds of 400m run and 300m row
” Filthy Fifty”
For time:
50 Box jump, 60/50
50 Jumping pull-ups
50 Kettlebell swings, @24/16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 30/ 20
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
HUOM! Klo 9.00 lähtö -> Open Gym
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
2x 10 each Muscle snatch & Behind the neck Press
20min
a)
4x 2 Power Clean @75%
3x 3 Back Squat @75%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @65% 1RM CJ
HUOM! Klo 9.00 lähtö -> Open Gym
WU
KBs 3 rounds, 10 reps each
Swing
Deadlift
Clean & Press
Windmill
Snatch
go easy
A) Pistol Squats 10x 3
B) For Time
21-18-15-12-9-6-3 Push Ups
3-6-9-12-15-18-21 Box Jumps
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice
20min
b)
7 rounds
400m run
20 T2B
Cap 30min
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a)
4x 2 Power Clean @70%
3x 3 Back Squat @70%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @60% 1RM CJ
WU
10min kikkailua ( https://www.youtube.com/watch?v=jPLMwqIOIB0 )
Muscle snatch & Behind the neck Press 2x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
10 rounds: 1 push up, 1 jackknife, 10m sprint
25min
a)
21- 15- 9- 6
Wall Balls
DLs @bodyweight
Bar Facing Burpees
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) E3M 6
30 sec HS hold
30 DUs
5 DL @130/85 ( max 70% 1RM)
b) Cluster Tabata @40% CJ 1RM
( https://www.youtube.com/watch?v=plCzO45g9nc )
WU
10m Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
3×10 band pull- aparts
15min
a) SNATCH
Work to 90% of 1RM Snatch for a single. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single is +100 and down by 15kg if -100. Hold Pause for 5 seconds. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
a+b 25min
c) BACK SQUAT 4x 5
Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, 15kg down if heavy 5 is +200 and 10kg down if -200. Target +10kg/ week if + 200kg and +5kg / week if -200kg.
d) STRICT PRESS 4x 3
Work at 50% of 1RM C&J. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
c+d 20min