Ma 14.1.

A) e1,5m x 5

  • 2x ps + 2x ohs
  • @easy weight, focus on technique

B) emom 12

  • 1x snatch deadlift + 1x hang snatch
  • @add weight every 2 sets, last 2-4 sets are heavy sets!

c) emom 15

  1. weighted run @wb
  2. 10 floor seated press @bar
  3. 10 goblet squat @kb
  4. 10 good morning @bar+weights
  5. 10 bicep hammer curls @2x db

 

Su 13.1.

rest


 

La 12.1.

A) e2mom x 5

  • 8 x pause Deadlift (2″pause at knee)
  • @55% 1rm

B) e1,5mom x 10

  1. 5 x chin up (banded, strict, weighted..)
  2. 8 bent row

C) Core work

Tabata 1.

  • ¬†mountain climber

Tabata 2.

  • plank leg raises

 

Pe 11.1.

A) e1,5mom x 5

  • 2 x ps + 2 x ohs
  • @easy weight

B) emom 12

  • 1 x snatch deadlift + 1 x hang snatch
  • add weight after every 2.nd set, last 2-4 are heavy sets!

C) emom 15

  1. 8 GTOH @52,5/35kg
  2. 8 bar facing burpee
  3. 15 WB
  4. row max distance in 45″
  5. rest

 

To 10.1.

rest


 

Ke 9.1.

A) e2mom BS

  • 4 x 10 @62,5%

B) e1,5mom PRESS

  • 4 x 10 @62,5%

C) emom 6

  • 6 thruster @press weight

D) emom 10 core work

  1. 10 wb alt deadbug
  2. 45″ superman hold

 

Ti 8.1.

A) e2mom x 5

  • 1 PC + 1 PJ + 1 Clean + 1 SJ
  • @easy / mid weight

B) emom 5

  • 1 Clean
  • @add weight after every lift, last lift n.90% day 1rm

C) emom 5

  • 5 x hang clean high pull
  • @mid/heavy weight +add weight from prev week

D) emom 5

  • 3 x FS
  • @easy weight

E) For time

3 rounds

  • 10 burpee
  • 15 goblet squat @24/16kg
  • 20 jumping lunge

Max effort!


 

Ma 7.1.

a) skill practice

  • 10 min: hs/ hs walk
  • 10 min: ring training (pull ups, skin the cat, L-sit hold, dips, kipping…)

b) 3-4 rds

  • 25/20 cal row @gear 10
  • 10 ohs @medball
  • 10 floor seated press @bar
  • 10 good morning @ plate
  • 10 bicep hammer curl @db

 

Su 6.1.

rest


 

La 5.1.

A) For 20 min

  • find Deadlift 1 rm

B) emom 5′

  • pull up max rep
  • unbroken set

C) emom 10′ Core work

  • 10 banded hip extensions
  • 30-45″ flutter kicks (pahikset tekee riipusta)