Ti 10.3.

a) E2Mx 5

  • 5x pull up (negative/ strict/weighted)
  • find day heavy 5rep

b)4x  Amrap 5

  • use KB 16/12kg
  • scale up/down (kg) if needed

Amrap 5

  • 50 goblet squats
  • AMRAP burbees

rest 2min

Amrap 5

  • 50 abmat sit up
  • AMRAP KBS

rest 2min

Amrap 5

  • 50 reverse goblet lunges alt
  • AMRAP box jumps

rest 2min

Amrap 5

  • 25+25 one hand kb thruster
  • AMRAP row cal

HUOMIO! laske jokaisen amrapin toistot yhteen. Burbee+ kbs+bj+
Row 1cal=1rep

All out, sykealue 4-5


 

Ma 9.3.

a) Emom x 8 (primer)

  • 2x hi hang+ hang snatch
  • easy weight!

b) E1.5M x 9

  • 2x snatch
  • max load 90% 1rm
  • Tekniikka edellä!!

c) Emom 8

  1. 2 Snatch balance (bar from the rack)
  2. 3 Hi box jump
    add weight and height prew week

 

Su 8.3.

Lepo

  • klo 11.00 AamuFlowJooga / Pinja
  • klo 18.35 Yin90′ / Pinja

 

La 7.3.

Laura Niemelän painonnostopajat kl0 10.00-16.00

LOPPUUNMYYTY

Tuona aikana ei Open gymiä, tila on ainoastaan workshopiin osallistuville varattu.


 

Pe 6.3.

a) emom 8

  • 1x hpc + 1 x pc
  • uploading every set

b) e1,5m x 9

  • 1x clean + 1x clean + jerk @find heavy (no failure)

c) e2,5m x 4

  • 5 front squat (1 reps tank)

 

Bar MU accessories extra

3-5 rds, rest as needed

  • 5-10 bar dip
  • 10 hollow to arch rotation on the floor
  • 5-10 ab-roll @barbell-wide grip
  • 10 kipping

 

To 5.3.

Lepo

  • klo 18.30 Äijäjooga (Joogasali) / Noora

 

Ke 4.3.

a) e2m x 5

  • 5x pull up (negative/strict/weighted)
  • find heavy 5 reps

b) e6m x 4 (1 min rest after every 6min set)

1.set

amrap 6

  • 4 kb thruster @16/12kg
  • 8 abmat situp
  • 12 Du’s/24 Su’s

2. set

emom 6

  • 0-5-0-10m afap

3. set

amrap 6

  • 1 rope climb
  • 5 bar over jump+bar under (bar @rack, knee height)

4. set

  • row for 6 min
  • 80-85% 1000m test row speed
  • add little speed from prev week

Sykealue 3+-4 (1-5)


 

Ti 3.3.

a) emom 8 (primer)

  • 2x hi hang snatch + 1x hang snatch @easy weight

b) e1,5m x 9

  • 2x snatch @max load 90%1rm

c) emom 8

  1. 2x snatch balance (from rack)
  2. 3x hi box jump (add height from prev week)

 

Ma 2.3.

a) SKILL practise 20`
Valitse toinen tai kumpikin

1.Hspu/ kipping hspu
2.Du’s

b) E1.5m x 16

1. 10x bicepcurl @bar+banded
2. 10x floor bench press, 2 kb/db
3. 10-20 straight leg DL, 2 kb/db
4. 10- 20 reverse lunge, 2 kb/db front rack

extra
4rds

  • bike/row 20/15cal
  • 10x TTB/KTE
  • 50 DU’s
  • 10x wb floor slam

 

Su 1.3.

Lepo