Su 7.3

Lepo

 

 

La 6.3

a) Skill 20min

  • Kipping C2B / PU / Butterfly

b) 3-4 rounds, 20min, rest as needed, Skills ja gymnastics accessories

  • 5-50 DU’s (choose rep amount that you should be able to get every round)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 HSPU (scaling: Pike push up + deficit / legs on a box)
  • 6-10 pistol squat progressions
  • 1-5 BMU / 5-10 T2B (/K2E)

 

 

Pe 5.3

a) For 15 minutes, 7-10 rounds

  • 1 jerk drive (@60-70% C+J 1RM)
  • 1 Push press (@60-70% C+J 1RM)
  • 1 Push jerk (@60-70% C+J 1RM)
  • 1 Split jerk (@60-70% C+J 1RM)

Focus on technique

b) For 15 minutes, 7-10 rounds

  • 1 Clean pull
  • 1 Tall clean
  • 1 Clean

c) Straight into: For 5 minutes, 3-5 rounds

  • 1 C+J

Easy to moderate weight, focus on technique

 

 

To 4.3

Lepo

 

 

Ke 3.3

a) 10x e1,5m

  • 2 pause Snatches (1. at pocket, 2. at knee)
  • 1 Snatch

Also pause when you catch the bar OH on every Snatch
Easy weight, focus on technique

b) For 20 minutes, 10-14 rounds

  • Snatch pull
  • Snatch
  • OHS

Easy to moderate weight, focus on technique

 

 

Ti 2.3

a) 30x EMOM

  1. Push press @1xDB/KB, easy / very easy weight
  2. Sit-ups
  3. hang power clean @1xDB/KB, easy / very easy weight
  4. OH walk around the box @1xDB/KB, easy / very easy weight
  5. Up/down plank
  6. Glute bridge (scaling up: one legged)
  7. DU
  8. Russian twist @1xDB/KB, easy / very easy weight
  9. Side bends @1xDB/KB (20s L / 20s R)
  10. Back extensions

Work for 30-40s / rest for 20-30s. Easy effort, deload.

b) Accessory After workout 15-30 min easy aerobic exercise:

  • run / bike / etc.

 

 

Ma 1.3

a) 5x e3m Tempo FS, 32X1

  • 3-5 FS (@40-60% FS 1RM)

b) 16x emom

  1. DL @50% 1RM
  2. T2B / K2E
  3. High box step overs
  4. Bar facing burpees (as easy as possible)

30s on / 30s off

c) Accessory After workout 15-30 min easy aerobic exercise:

  • run / bike / etc.

 

 

Su 28.2

Lepo

 

 

La 27.2

a) 6x e1,5m

  • Clean pull
  • 2x power clean

Easy to moderate weight

b) 4 rounds of:

  • 25 C2B
  • 5 Cleans (110/75kg)

”AGOQ Workout 2” -> skaalaa itselle sopivaksi!
C2B -> muuta määrä sellaiseksi että saat sen tehtyä 3-4 setillä
esim. 3-4 toiston sarjat menee -> skaalaa toistot -> 12
Tai 1-2 toistoa menee, C2B -> PU, menee 6-7 -> 25 toistoa on hyvä
Intermediate weights: (70/47,5kg)
Beginner weights: (45/30kg)
Tc: 20min

c) Cooldown 5-10min easy aerobic exercise
or
c) Accessory 15-30min easy aerobic exercise

 

 

Pe 26.2

a) Skill 10min

  • DU

b) 30x EMOM

  1. Renegade row @1xDB/KB, easy weight
  2. alt. C+J @1xDB/KB, easy weight
  3. 1-hand KBS with high pull @1xDB/KB, easy weight
  4. TGU @1xDB/KB, easy weight
  5. Seated leg raises (over KB/DB)@1xDB/KB
  6. Bird dog
  7. Mountain climbers
  8. Dead bug
  9. Lunge walk
  10. Run / row / ski

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

To 25.2

Lepo

 

 

Ke 24.2

a) For 15 minutes, 6-10 rounds

  • 1 Snatch + 1-2 OHS

Work with challenging weight

b) 5x e3m Tempo FS, 32X1

  • 5-4-4-3-3 FS (@45-65% FS 1RM)

 

 

Ti 23.2

a) Skill 20min

  • HSPU

b) 3-4 rounds, rest as needed. Skills ja gymnastics accessorys

  • 5-50 DU’s (choose rep amount that you should be able to get every round)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 dips
  • 6-10 pistol squats
  • 1-5 BMU / 5-10 T2B (/K2E)

 

 

Ma 22.2

a) For 20min

  • Find Split jerk 1 RM

b) 8x e1,5m

  1. 10 DL with ascending weight (@50-75% 1 RM)
  2. 10 box over burpees

 

 

Su 21.2

Lepo

 

 

La 20.2

a) 5x e3m Tempo FS, 32X1

  • 5 FS (@40-60% FS 1RM)

b) 12 x EMOM

  1. 10-25 C2B pull ups (scaling: PU)(3-4 easy rep amount sets)
  2. rest
  3. 5 Cleans @moderate weight (any clean)

 

 

Pe 19.2

a) Skill 20min

  • DU

b) 3-4 rounds, rest as needed (20min) Skills ja gymnastics accessorys

  • 5-10 T2B (or kipping exercises)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 HSPU (scaling: Pike push up + deficit / legs on a box)
  • 6-10 pistol squat progressions
  • 1-5 BMU / BMU progressions

 

 

To 18.2

Lepo

 

 

Ke 17.2

a) 5x e3m

  • – 1-2 x jerk drive (@70-90% C+J 1RM)
  • – 1-2 x Split jerk (@70-90% C+J 1RM)

b) Open 13.2, 10min AMRAP

  • 5 STOH (52,5/35kg)
  • 10 DL (52,5/35kg)
  • 15 Bxj

c) Cooldown 5-10min easy aerobic exercise
or
c) Accessory 15-30min easy aerobic exercise

 

 

Ti 16.2

a) Skill 10min

  • single DB Snatch

b) 30x EMOM

  1. bent over row @1xDB/KB, easy weight
  2. hang C+J @1xDB/KB, easy weight
  3. Plank DB pull through @1xDB/KB, easy weight
  4. Single DB devils press @1xDB/KB, easy weight
  5. SLDL @1xDB/KB, easy weight
  6. Cross crunches, knee to elbow
  7. Glute bridge (scaling up: one leg at a time)
  8. Push ups
  9. Lunge walk
  10. Run / row / ski

Work for 30-40s / rest for 20-30s. Easy effort.