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

 

 

La 26.12

Omatoimi WOD:

Haasta itsesi aerobisella liikunnalla, esim.

  • 10 km juoksu
  • 10 km soutu
  • 10 km hiihto
  • vuoksen ympäri kävely
  • ”ergathlon”:
    – 2-5 km skierg
    – 4-10 km watt bike
    – 2-5km row
  • ”Recovery day”: 3 Rounds, For Calories in 34 minutes
    – 2 minutes Air Bike
    – 2 minutes Rest
    – 2 minutes Row
    – 2 minutes Rest
    – 2 minutes SkiErg
    – 2 minutes Rest

Tai keksi itse jotain vastaavaa. Tarkoituksena on liikkua kevyesti ja kehittää peruskuntoa.
(=sulattaa kinkkua 😉 )

 

 

Pe 25.12

Omatoimi WOD:

”12 days of X-mas barbell style”

For time:

  • A Deadlift
  • B Hang Power Cleans
  • C Front Squats
  • D Shoulder Presses
  • E Back Squats
  • F Push Presses
  • G Thrusters
  • H Squat Cleans
  • I Push Jerks
  • J Hang Power Snatches
  • K Overhead Squats
  • L Sumo Deadlift High-Pulls

Use a single barbell throughout (40/30 kg)

Kuten laulussa, tehdään aakkosjärjestyksen mukaisessa järjestyksessä liikkeet niin,
että 1. kierroksella tehdään 1xA liike, 2. kierroksella tehdään 2xA ja 1xB, 3. 3xA, 2xB, 1xC,
4. 4xA,3xB,2xC,1xD jne. kunnes ollaan tehty 12-11-10-9-8-7-6-5-4-3-2-1 toiston kierros.
Yhteensä 364 toistoa koko treenissä. Muistakaa hyvä alkulämmittely ja jäähdyttely!

 

 

To 24.12

Lepo.

Hyvää ja rauhallista joulua!

 

 

Ke 23.12

a) 5x e3m

  • 7-5-3-2-1 BS (65-100% BS 1RM)

Work with ascending weight

b) 10 x 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

  • Thruster @ bar (20/15kg)

d) Cool down

  • 5-10 min easy aerobic exercise: walk / bike / etc.

or

After workout:

  • 15-30 min easy aerobic exercise: walk / bike / etc.

 

 

Ti 22.12

Pre workout accessory scap. & core control work

a) 5 x e2m

  • 3-5 Snatch pull @70-90% Snatch 1RM

b) For 20 minutes, 6-10 rounds

  • 1-2 Snatch

Work with challenging weight

After workout:

c) 3-5 x e3m

  • 1-3 Snatch balance @90-120% Snatch 1RM

 

 

Ma 21.12

Pre-workout accessory scap. control work

a) Skill 20min

  • Kipping PU/Butterfly

b)  15 x EMOM

  1. Nordic hamstring curls
  2. Push press @ single DB/KB, 15s R / 15s L
  3. Bent over row @ single DB/KB, 15s R / 15s L
  4. DU
  5. T2B

30s on / 30s off

After workout:

Core exercise accessory

9 x EMOM, 40s work / 20s off

  1. Ab crunches
  2. Up/down plank
  3. Back extensions

 

 

Su 20.12

Lepo

 

 

La 19.12

a) 5x e3m

  • 9-7-5-3-2 BS (60-95% BS 1RM)

Work with ascending weight

b) Open 12.3, 7min AMRAP

  • 15 Bxj
  • 12 push press (52,5/35kg)
  • 9 T2B

1 min rest
c) Open 19.1, 7min AMRAP

  • 19 WB (20/14lb)
  • 19 cal row (or AB or AR or Skierg)

(don’t go all out)

d) Cool down

  • 5-10 min easy aerobic exercise: walk / bike / etc.

or

After workout:

  • 15-30 min easy aerobic exercise: walk / bike / etc.

 

 

Pe 18.12

Pre workout accessory scap. & core control work

a) 5 x e2m

  • 3-6 Snatch pull @65-85% Snatch 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 Snatch

Find challenging work weight

After workout:

c) 3-5 x e3m

  • 1-3 Snatch balance @90-115% Snatch 1RM

 

 

To 17.12

Lepo

 

 

Ke 16.12

Pre-workout accessory scap. control work

a) Skill 20min

  • Kipping PU/Butterfly

b)  16 x EMOM

  1. Nordic hamstring curls
  2. Push press @barbell (52,5/35kg)
  3. Bent over row @ same bar
  4. DU

30s on / 30s off

After workout:

Core exercise accessory

4 rounds: 3x e45s for 30s work / 15s off

  1. Side plank hold R
  2. Side plank hold L
  3. Cross crunches, knee to elbow

 

 

Ti 15.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

  • 3-5 jerk drive + 3s jerk dip hold @70-95% C+J 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 clean + jerk

Find challenging work weight

After workout:

c) 3-5 x e2-3m

  • 2-3 clean pulls @95-115% Clean 1RM