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

 

 

Ma 14.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

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

b) 2-4 rounds, Skills ja gymnastics accessories

  1. 2×8-12 L-sit progressions
  2. 30s HSW (scaling: legs on a box / HS taps on the wall / wall climb)
  3. 10-15 banded hollow lat pulldown
  4. 2×5-10 Pistol squat progressions
  5. 3×5-8 banded I-T-Y’s

rest as needed

c) KBS Tabata

  • 8x 20s work / 10s off

After workout:

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

 

 

Su 13.12

Lepo

La 12.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

  • 3-6 jerk drive + 3s jerk dip hold @60-90% C+J 1RM

b) For 20 minutes, 8-15 rounds

  • power clean + jerk
  • clean + jerk

Find heavy work weight for the complex

After workout:

c) 3-5 x e2-3m

  • 2-3 clean pulls @90-110% Clean 1RM

Pe 11.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

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

b) 2-4 rounds, Skills ja gymnastics accessories

  1. 10-15 seated leg raises (over KB)
  2. 5-10 pike push ups (scaling: legs on box and deficit)
  3. 5-10 Straight arm pull downs @power band
  4. 6-12 T2B (scaling: K2E, K290, V-ups)
  5. 8-15 lateral and front raises @light DB’s/plates
  6. 8-10 RMU transitions on rings or on floor

rest as needed

After workout:

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

To 10.12

Lepo

Ke 9.12

a) 5x e3m

  • 10-8-6-4-2 BS (50-90% BS 1RM)

Work with ascending weight

b) 8min AMRAP, 2-4-6-… reps of

  • Thrusters (42,5/30kg)
  • Burpees

(don’t go all out)

c) DU tabata

  • 8x 20s work / 10s rest

After workout:

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

Ti 8.12

Pre workout accessory scap. & core control work

a) 5 x e2m

  • 3-6 Snatch pull @60-80% Snatch 1RM

b) For 20 minutes

  • 8-15 rounds
  • Find heavy 3-pos. Snatch work weight

After workout:

c) 3-5 x e3m

  • 1-3 Snatch balance @80-110% Snatch 1RM

Ma 7.12

Pre-workout accessory scap. control work

a) Skill 20min

  • Kipping PU/Butterfly

b)  16 x EMOM

  1. Nordic hamstring curls
  2. Push press @2xKB/DB
  3. Bent over KB/DB row
  4. Box jump

30s on / 30s off

After workout:

Core exercise accessory

For 8 minutes, 24x e20s for 20s

  1. Russian twist @plate/KB/DB
  2. Plank pull-through @plate/KB/DB
  3. Rest

Su 6.12.

🇫🇮Hyvää Itsenäisyyspäivää kaikille🇫🇮

Lepo

 

La 5.12.

a) e2m x 5

  • 3-6 snatch pull @50-70% snatch 1rm

b) For 15 min

  • 6-10 rounds
  • 2-3x snatch
  • Focus on technique

c) e3m x 3

  • 1-3 snatch balance @70-100% snatch 1rm

 

Pe 4.12.

a) 3x e2+m

  • 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)

b) 3x e2+m

  • 3-6 depth jump push ups

c) 16 x EMOM (30s on/30s off)

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

After workout:

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

 

To 3.12.

Lepo

 

Ke 2.12.

a) Skill 20min

  • Kipping PU/T2B/C2B/Butterfly

b)  Scapular control&strength exercises, 8-12 reps, 15min
2-4 rounds, rest as needed

1. scap. elevations @2xDB/KB (”olankohautus”)

2. dips

3. scap. Ring row (or 5 scap., 5 from 10cm from chest to sides, 5 ring rows)

4. banded hollow lat pulldown

5. lateral front raises @DB/plate (easy weight)

6. 1-3 skin the cat

Focus on quality!

 

Ti 1.12.

a) 5 x e1,5m

  • 3-6 jerk drive + 3s jerk dip hold @50-80% C+J 1RM

b) For 15 minutes

  • 6-10 rounds
  • 2-3 x C+J
  • Focus on technique

c) 3 x e3m

  • 2-3 clean pulls @70-100% Clean 1RM

 

Ma 30.11.

a) 4x e2m

  •  15-12-10-8 BS (25-50% BS 1RM)

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

9x e3m

1. battery

  • 2×10 Core press (pallof press)
  •  10-15 face pulls
  • 8-12 Nordic hamstring curls

2. battery

  • 2×10 cross crunches, knee to elbow
  •  10 seated press @bar (small weight or just bar)
  • 10-15 GM @bar (small weight or just bar)

3. battery

  • 10 seated leg raises (over KBs)
  • 10-15 KBS
  • 2×10 KB side bends

Focus on quality, easy pace, easy weights, deload

Accessory:

  • 15-30 min easy aerobic exercise
  • run, bike, row…

 

Su 29.11.

Lepo

 

La 28.11.

Pre workout:

  • scap & core ctrl

Black  Saturday partner wod

For Time (with a Partner)

Buy-In: 15m Wheelbarrow Walk (each) (scaling: HSW)

  • 200 Box Step ups (24/20 in) (scaling: with WB)
  • 150 Wallballs (20/14 lb)
  • 100 Ground-to-Overheads (42,5/30 kg)
  • 75 Bar Over Burpees
  • 50 Pull-Ups

Cash-Out: 15m Wheelbarrow Walk (each) (scaling: HSW)

Work can be partitioned any way (except wheelbarrow walk)

 

Cooldown:

  • 10-30min easy aerobic exercise