SEURAAVA PERUSKURSSI TAMMIKUUSSA 2019

Pe 23.11.

Deload

OLY TECHNIQUE DAY

  • snatch
  • clean&jerk

 

To 22.11.

rest


 

Ke 21.11.

Deload

A) e3m x 12 (rest rem time)

1 set

  • 8x snatch grip deadlift @bw
  • 5x bar over burpee (hand release)
  • 10 russian twist@plate/kb/db/mb

2 set

  • 2 rounds Cindy
  • 5 pull up
  • 10 push up
  • 15 air squat

3 set

  • 10 v-ups
  • 30” superman hold
  • 30” hollow rock

 

Ti 20.11.

Deload

50’ work, work…

  • 500/400m row
  • 3+3 tgu
  • 10 alt kb snatch
  • 2 bear complex@42,5/25kg
  • Run 8x around the gym
  • 15 push up
  • 10 pull up
  • 5 high bxj
  • 15 medball c&j

Not max effort, rest as needed!


 

Ma 19.11.

Deload

A) Emom 20’

  • 2-8 hspu
  • 25 Du’s
  • 2-5 Mu or 7 c2b/pull up
  • 10-15 pistol squat
  • rest

B) 3-4 rds, rest as needed

  • 45m farmers walk@plates, pinch grip
  • 5-10 ring dips
  • 1-2 rope climb
  • 5-10 stiff legged dl + row complex @double kb
  • 15+15m banded walk, forward/backward
  • 5 knee jump

 

Su 18.11.

rest


 

La 17.11.

A) Skill  practice 20’

emom/e1,5m/e2m

  1. MU (ring/bar), Pulls & dips etc
  2. Du’s

For quality, not max effort!

B) 3-4 rds, rest as needed

  • 20/15 cal Row
  • 10 pistol squat
  • 10 toes to rope
  • 10 kb/db floor bench press
  • 10 ring row, slow release

 

Pe 16.11.

A) BS e2,5m

  • 1x 6@70%
  • 1x 4@80%
  • 1x 3@90%
  • 1x 2@95%

B) FS e2m

  • 1x 5@65%
  • 1x 4@75%
  • 1x 4@80%

C) Push press e2m

  • 4x 5@~70% +2,5kg prev week

D) emom 10’ Core work

  1. 15 weighted situps
  2. 20 superman plank

 

To 15.11.

rest