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

 

Pe 27.11.

Pre workout:

  • scap ctrl + mob work

a) e1,5m x 5

  • 3-6 tempo clean pull

b) for 20 min

  • 6-10 rounds
  • 1-2 clean & jerk
  • work with challenging weights

Weakness eliminating accessory:

  • 3-5 rounds
  • 2-6 FS @ 80-100% clean 1rm

 

To 26.11.

Lepo

 

Ke 25.11.

Accessory:

  • L-sit holds, dips, straight arm pull downs

a) e2,5m x 5

  • 6-8 pendlay row @ moderate-heavy weight (add weight from last week)

b) BS+Press

emom 10

  1. 10-15x BS
  2. 3x Press

@press weight

c) For 6min, 18x 20s

  1. butterfly situps (scaling:GHD)
  2. back extensions (scaling:GHD)
  3. rest

 

Ti 24.11.

Pre workout:

  • Scap ctrl & mob work

a) e2m x 5

  • 3-6 snatch balance @ 60-90% snatch 1rm

b) For 20 min

  • 6-10 rounds
  • 1-2 snatch
  • work with challenging weights

Weakness eliminating accessory:

  • 3-5 rounds
  • 2-6 ohs @70-100% snatch 1rm

 

Ma 23.11.

Pre workout:

  • scap ctrl

a) skill 20 min

  • hspu

b) emom 15

  1. Push up to renegade row
  2. gm
  3. Pull up strength
  4. v-ups
  5. du

Accessory:

  • 15-30 min easy aerobic exercise

 

Su 22.11.

Lepo

 

La 21.11.

Pre workout:

  • scap & core ctrl

a) BS+press
10x emom

1. 10-12x BS
2. 4x Press

b) Four 3 minute AMRAPs in 15 minutes

  • 21 box step ups
  • 15 alt. Single-arm KB/DB hang C+J
  • 9 burpees
  • max OH lunge walk @KB/DB (2,5m = 1 rep)

Rest 1 minute between AMRAPs

 

Cooldown or after workout accessory:

  • 5-10min easy aerobic exercise or
    15-30min easy aerobic exercise

 

Pe 20.11.

Pre workout:

  • scap & core ctrl

a) e2m x 5

  • Pendlay row @moderate weight (add weight from last week)
  • 7-10 reps

b) 3-4 rounds, rest as needed

Skills ja gymnastics accessorys

  •  5-30 DU’s (choose rep amount that you should be able to get every round)
  • 8-12 vatsamakuulla jännitä vatsa irti lattiasta, peukalot ylöspäin, keppi peukalohangassa, työnnä keppiä eteen ja nosta ylös
  • 8-12 Straight arm power band pull downs
  • 5-10 dips
  • 5-10 L-sit holds for 2-5sec
  • 1-3 rope climbs (scaled: progressions / legless)

 

To 19.11.

Lepo

 

Ke 18.11.

Pre workout:

  • Scap & core ctrl

a) e2m x 5

  • 3-6 Snatch balance @60-90% snatch 1rm

b) for 20 min

  • 7-12 rounds
  • 1-2 snatch
  • find challenging work weight

 

Weakness eliminating accessory:

  • 3-5 round
  • 2-6 Ohs @ 65-95% snatch 1rm

 

Ti 17.11.

Pre workout:

  • Scap & core ctrl

a) e1,5m x 5

  • 3-6 tempo clean pull

b) For 20 min

  • 7-12 rds
  • 1-2 clean+jerk
  • Find challenging weight

Weakness eliminating accessory:

  • 3-5 rds
  • 2-6 FS @75-95% Clean 1rm