Ma 8.7.

a) e1,5m x 5

  • 1x FS (slow down, fast up)
  • @load max 80%1rm

b) e5m x 4

  1. row 800m
  2. run 800m

Not max effort, scale distance if needed!

c) Core work

Tabata 20/10 x 8

  • abmat situp

 

Su 7.7.

Lepo


 

La 6.7.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) e2m Pull up ladder

  • 8-6-4-2

c) e3m x 4

set 1

  • 200m run
  • 10 kb jump

set 2

  • 20 kb/db snatch
  • 20 t2b

Rest for remaining time of each set (approx. 1min).

Scale if needed.


 

Pe 5.7.

a) 30s on/ 30s off x 6

  • tall snatch @ bar/easy weight

b) For 20 min

  • 2x snatch
  • find heavy

c) e2,5m x FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

 

To 4.7.

Lepo


 

Ke 3.7.

a) skill practice for 20 min

  • kipping/butterfly/c2b/pull up

b) 3-4 rds, rest as needed

  • 10 kb floor bench press
  • 10 biceps curl @bar (slow release)
  • 10-20 weighted situps (plate)

 

Ti 2.7.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) RUN

  • 1x Kerran ympäri (helppo)
  • 2 min lepo
  • 1x Kerran ympäri (koht.)
  • 2 min lepo
  • 1x Kerran ympäri (n.l.k.p.)

Skaalaus: -400m per kierros


 

Ma 1.7.

a) emom 5

  • 2x clean + power jerk @load up to 65%1rm

b) e1,5m x 7

  • 1x clean + jerk @find heavy

c) ”love you kb”

For time

  • 200m run with kb
  • 20 sdhp
  • 20 kbs
  • 20 kb box step overs
  • 20 kb push press
  • 20 kb front squat
  • 200m run with kb

 

Su 30.6.

lepo


 

La 29.6.

a) 30s on/ 30s off x 6

  • tall snatch @bar/easy weight

b) Snatch 20min

  • Find heavy 2

c) e2,5m FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm