La 28.9.

a) BS ladder

  • 8-6-4-6-8

b) e2m x 4

  • 6 Push press @85-90% press 1rm

c) Core work

5 rds

  • 20 sec jack knife
  • 20 sec hollow rock
  • 40 sec rest

 

Pe 27.9.

a) emom 10

  • 2 power clean + 2 power jerk @add weight

b) e1,5m x 8

  • 2 rds: 3 c+j @easy
  • 2 rds: 2 c+j @ mod
  • 4 rds: 1 c+j @ heavy

c) For time

  • 1 thruster @40/25 kg
  • 10 wb
  • 2 thruster
  • 9 wb
  • 3 thruster
  • 8 wb
  • etc…
  • last set:
  • 10 thruster
  • 1 wb

 

To 26.9.

lepo

klo 18.15 Äijäjooga (Metsäsali)

klo 19.15 Notkeempi ruoto (Metsäsali)


 

Ke 25.9.

a) e2m x 4

  • 3 clean pull @ 100-120% clean 1rm

b) 45” on/ 15” off x 30

  1. row (easy)
  2. kb suitcase carry L
  3. kb suitcase carry R
  4. ski, bike, assault (easy)
  5. single kb oh walk L
  6. single kb oh walk R
  7. Du’s /Su’s
  8. abmat situp
  9. weighted walk (anyhow) @ plate
  10. 1-2 rope climb

 

Ti 24.9.

a) e2m x 5

  • 3 ohs @find heavy

b) emom 10

  • 1 hang power snatch + 1 power snatch + 1 snatch drop @easy-mid weight

c) e1,5m x 8

  • 2 pause snatch (2 s below knee) @max 85% 1rm

 

Ma 23.9.

a) 20 min Skill practice

  • bar mu / progressions

b) 4 rds

  1. 30 s Du’s
  2. 10 bar ab roll (wide grip)
  3. 10 hip pop (on floor)
  4. 10 bar dip
  5. 5-10 aussie pull up/ c2b

c) Omavalintainen lisäharjoitus

  • 30 min pk, syke n 50-75% hr max

 

Su 22.9.

lepo

klo 18.35 Yin 90′ (Joogasali)


 

La 21.9.

a) emom 8

  • 2 power clean + 2 power jerk

b) e1,5m x 8

  • rds 1-2: 3 C+J @easy weight
  • rds 3-4: 2 C+J @mid weight
  • rds 5-8: 1 C+J @heavy weight

c) ”Tommy Mac”

2 rds for time

  • 12 burpee
  • 12 thruster
  • 12 burpee
  • 12 power snatch
  • 12 power jerk
  • 12 burpee
  • 12 hang squat clean
  • 12 burpee
  • 12 ohs

Weight on barbell: men 52,5 / women 35 kg (scale weights if needed)


 

Pe 20.9.

a) e2m x 4

  • 3 Clean pull @100-120% 1rm

b) 45s on/ 15s off x 30

  1. row (easy pace)
  2. kb suitcase carry L
  3. kb suitcase carry R
  4. ski, bike, assault (easy pace)
  5. single kb oh walk L
  6. single kb walk R
  7. Du’s / Su’s
  8. abmat situp
  9. front rack weighted walk @plate
  10. 1-2 rope climb

 

c) Valinnainen lisäharjoitus

  • 30 min pk, sykealue 50-75% hr max

 

To 19.9.

Lepo

Äijäjooga klo 18.15 Joogasali

Notkeempi ruoto klo 19.15 Metsäsali