Pe 15.1

a) Skill 20min

  • ohjattu BMU / omatoimi RMU

b) 16 x EMOM

  1. SLDL
  2. Hand release push ups U.S. Army style
  3. Single DB/KB bent-over row (15s R / 15s L)
  4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

 

 

To 14.1

Lepo

 

 

Ke 13.1

a) BS+Bxj, 5x e3m

  • 3 reps of BS (80-90% BS 1RM), Heavy
  • 3 reps of High box jump

b) Open 13.4, 7min AMRAP, 3-6-9-… reps of:

  • C+J (60/40kg)
  • T2B

Don’t go all out. Choose a good weight for you.

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

 

 

Ti 12.1

a) 5 x e2m

  • 3-5 OHS @70-100% Snatch 1RM

b) For 20 minutes, 8-12 rounds

  • 3 pos. Snatch

Find challenging working weight

c) After workout, 5 x e3m

  • 1-3 Snatch pull @100-120% Snatch 1RM

 

 

Ma 11.1

a) 3x e3m

  • 3 x Split jerk (@75-85% C+J 1RM)

b) 7x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 12 x EMOM

  1. 8-12 Burpees
  2. 30s DU
  3. 8-16 box jump overs

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Su 10.1

Lepo

 

 

La 9.1

a) 3 x e3m

  • 3-5 clean pulls @50-75% Clean 1RM

Focus on technique

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Focus on technique

c) 5 x e1,5m

  • 1 Clean
  • 2 FS
  • 1 STOH (all @50-70% of 1RM FS)

Focus on technique

 

 

Pe 8.1

a) 3x e3m

  • 3 x Split jerk (@70-80% C+J 1RM)

b) 5x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterly PU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 16 x EMOM

  1. DU
  2. up/down plank
  3. box jump overs
  4. reverse plank

30s on / 30s off

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

To 7.1

Lepo

 

 

Ke 6.1

a) Skill 20min

  • RMU/BMU

b) Scapular control&strength exercises, 8-12 reps / movement (for both sides if 1-handed)
2-3 rounds, for 15 min, @own pace

  1. scap. elevations @2xDB/KB (”olankohautus”)
  2. scap. Dips @2xKB or boxes or rings
  3. scap. Ring row
  4. scap. Push up
  5. scap. Side ring pull
  6. scap. Side push leaning against a wall
  7. scap. Single hand Press @KB/DB
  8. scap. Pull-up

Focus on quality

c) Tabata, 8x 20s work / 10s off

  • DU

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Ti 5.1

a) 5 x e2m

  • 3-5 OHS @60-90% Snatch 1RM

Focus on technique

b) For 15 minutes, 7-10 rounds

  • 3 pos. Snatch

Focus on technique

c) 2 warm up sets, then 3 x e3m

  • 1-3 Snatch pull @90-110% Snatch 1RM

Focus on technique

 

 

Ma 4.1

a) BS, 3x e3m

  • 1-2-3 reps of BS (80% BS 1RM)
  • 1-2-3 reps of High box jump

Focus on technique, moderate to heavy weight

b) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time, 9x e3m

  1. Battery
    • 8-15 push ups
    • 8-15 face pulls
    • 8-12 Glute bridge
  2. Battery
    • 8-10 ab rollouts @bar
    • 10 seated press @bar (small weight or just bar)
    • 10-15 SLDL @bar (small weight or just bar)
  3. Battery
    • 10 seated leg raises (over KB)
    • 10-15 KBS
    • 2×10 KB [abdominal] side bends

Focus on quality, easy pace, easy weights, deload

c) After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Su 3.1

Lepo

 

 

La 2.1

Pre workout accessory scap. & core control work

a) 5 x e2m

  • 2 x (Slow snatch pull + hi hang snatch)

b) For 30 minutes, 8-15 rounds

  • Snatch

Find heavy of the day

 

 

Pe 1.1

a) 5x e3m, 7-5-5-3-3 reps

  • BS (65-90% BS 1RM)

work with ascending weight

b) 10x e1,5m

  1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
  2. 3-6 depth jump push ups

c) Tabata, 8x 20s work / 10s off

  • Calorie row

 

 

To 31.12

Lepo

Hyvää uuttavuotta!

 

 

Ke 30.12

Filthy-fifty

For time:

  1. 50 Box Jumps (24/20 in)
  2. 50 Jumping Pull-Ups
  3. 50 Kettlebell Swings (16/12 kg)
  4. 50 Walking Lunge Steps
  5. 50 Knees-to-Elbows
  6. 50 Push Presses (20/15 kg)
  7. 50 Back Extensions
  8. 50 Wall Ball Shots (20/14 lb)
  9. 50 Burpees
  10. 50 Double-Unders

After workout:

Cooldown 5-10min easy aerobic exercise

or

Accessory 15-30 min easy aerobic exercise

 

 

Ti 29.12

Pre-workout accessory scap. control work

a) Skill 15min

  • DU

b)  2-4 rounds, for 15min, rest as needed

  1. 2×8-12 L-sit progressions
  2. 5-10 HSPU (scaling: pike push up / legs on a box / deficit)
  3. 10-15 banded hollow lat pulldown
  4. 2×5-10 Pistol squat progressions
  5. 2×8-10 lateral and front raises @light DB’s/plates
  6. 8-10 RMU transitions on rings or on floor (jos ei halua käyttää renkaita)

c) Tabata, 8x 20s work / 10s off

  • Burpees

Cooldown 5-10min easy aerobic

 

 

Ma 28.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

  • 3-6 jerk drive + 3s jerk dip hold @75-100% C+J 1RM

b) For 20 minutes, 6-10 rounds

  • 1-2 clean + jerk

Work with challenging weight

After workout:

c) 3-5 x e2-3m

  • 2-3 clean pulls @100-120% Clean 1RM

 

 

Su 27.12

Lepo