La 30.4.2016 MC

WU

Band Pull- Aparts 3x 6-10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
200m light run between sets
10min

5 rds for time

15 Pull Ups
20 KB/ DB Snatch
200m Sprint

Pe 29.4.2016 CL, BS

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 @80%

3x 3 Back Squat @80%

3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @75% 1RM CJ

To 28.4.2016 Pistols, MC

WU

KBs 3 rounds, 10 reps each

Swing
Deadlift
Clean & Press
Windmill
Snatch

10min

A) Skill practice

Pistol Squats
HS/ HS walk

20min

B) Death by Thruster

@42,5/ 30

Ke 27.4.2016 Mobility

Ti 26.4.2016 SN, CL

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 @85%

b) 5x 1 Clean @90%

c) 4x 1 Thruster @70% CJ 1RM

Ma 25.4.2016 PU, Run

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)
8 rounds
400m run
10 T2B
Cap 30min

Su 24.4.2016 CL, BS

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 @80%

3x 3 Back Squat @80%

3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @75% 1RM CJ

La 23.4.2016 Mobility

Pe 22.4.2016 MC

WU

4 rds
10 Box Step- ups ( 5+5)
10 KB Snatch ( 5+5)

A) EMOM10

15 Burpee ( skaalaus kolmen välein alas)

B) AMRAP8

10 Steps OH walk @20/10 plate
10 Cluster @60/42,5

To 21.4.2016 SN, Cl

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

Ke 20.4.2016 Pistols+ MC

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

Ti 19.4.2016 Mobility

Ma 18.4.2016 CL, BS

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

Su 17.4.2016 PU, Run

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

La 16.4.2016 SN,CL

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

Pe 15.4.2016 Mobility

To 14.4.2016 MC

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

Ke 13.4.2016 CL, BS

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

Ti 12.4.2016 Pistols+ MC

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

Ma 11.4.16 Mobility