Ke 15.7.

Pre:

• core control

a) e1,5m x Deadlift

• 2 x 8-15 @warm up sets 30-50% 1rm
• 1 x 6-10 @mod weight 75%
• 2 x 8-15 @easier weight 55-65%

b) Push up 45s on/ 45s off

• 1 x 8
• 2 x 10-15
• 1 x max rep

c) emom 12

1. t2b
2. tgu
3. du/ rope climb
4. pistol squat

After:

• 20-40 min easy aerobic exercise

Ti 14.7.

a) e75sec x 6

• 2 tall snatch

b) e75 sec x 6

• 2 hang snatch

c) e1,5m x 6

• 2 snatch

Accessory:

• loikkatreeni
• scap&core control

Ma 13.7.

Pre:

• scap control

a) e1,5m Strict pull up (testiote)

• 1 x 8
• 2 x 10-15
• 1 x max rep

b) Emom 8

• 50m sprint

c) amrap 7

• 30 Du’s/ 60 Su’s
• 15 wb
• 10 kbs
• 5 burpees

After:

• 20-40 min easy aerobic exercise

Su 12.7.

Lepo

La 11.7.

Aktiivinen lepo

• 30-60 min helppo aerobinen

Pe 10.7.

“MURPH DEMARCATION”

For Time (with a Partner)

• Buy-In: 1,000 meter Row
• 800 meter Run (together)
• 50 Pull-Ups
• 100 Push-Ups
• 150 Air Squats
• 800 meter Run (together)
• 30 Pull-Ups
• 60 Push-Ups
• 90 Air Squats
• 800 meter Run (together)
• 20 Pull-Ups
• 40 Push-Ups
• 60 Air Squats
• 800 meter Run (together)
• Buy-Out: 1,000 meter Row

  Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
• HUOMIO!!! Tämä(kin) treeni on mahdollista skaalata oman kuntotason mukaiseksi, joten kaikki reippaasti mukaan!

To 9.7.

Pre:

• scap & core

a) e75sec x 6

• 1 x Slowly from G to pocket + 1 x hi hang snatch + 1 x drop snatch @light weight

b) e1,5m x 6

• 1 x snatch + 1 x ohs

c) e1,5m x 6

• 1 x snatch

Ke 8.7.

Pre:

• scap&core

a) Skill 15min

• kipping pull-up/c2b/butterfly

b) emom 16’

1. t2b
2. pistol squat progressions
3. Hspu/hs hold
4. Du’s

After:

• 20-40min easy aerobic

Ti 7.7.

Pre:

• scap&core

a) emom 7

• 50m sprint

b) e75sec x 6

• 1 muscle clean + 1 tall clean + 2 split jerk

c) e1,5m x 6

• 1-2 clean & jerk

After:

• loikat

Ma 6.7.

Pre:

• scap & core control

a) e75sec x 16

1. 10+ Deadlift @40-60%
2. 10+ Strict pull up (testiote, skaalaa)
3. 10+ weighted ab crunch
4. 12+ Push up (skaalaa sopivaksi)

b) 10 min amrap with partner

”Heartbreaker, dream maker”

2-4-6-… reps

• WB partner 1
• synchro burpees
• WB partner 2
• synchro burpees

After:

• easy aerobic exercise 20-40min

Su 5.7.

Lepo

La 4.7.

Accessory

• 30-60min easy aerobic exercise

Pe 3.7.

Pre:

• scap control

a) Strict pull ups e1,5m

• 1 x 10
• 2 x 12-15
• 1 x max rep
• sama ote kuin testissä

b) emom 6

• 50m sprint

c) Death by…

• burpee

After workout:

• easy aerobic exercise 20-40 min

To 2.7.

Pre:

• scap and core control

a) e75sec x 6

• 1 x clean pull + 1 x p.clean + 1 x clean

b) e75sec x 6

• 1 x p.clean + 2 x s.jerk

c) e1,5m x 6+

• 1-2 x c&j

Ke 1.7.

Pre workout:

• core control

a) e1,5m Deadlift

• 2x 8-15 @warm up sets 30-50%
• 1x 8-12 @mod 70% add weight from 2weeks ago
• 2x 10-15 @50-60%

b) Push ups 45sec work/45sec rest

• 1x 10
• 2x 12-15
• 1x max rep

c) 2 sets of amrap 4

1. Amrap 4’ (solo)

• 10 wb
• 10 wb butterfly situp

Rest for 1 min

2. Amrap 4’ (with partner)

• 15m wheelbarrow walk (5m=1 point)
• 8 over and under partner

Kottikärrikävely: kuka oli kottikärry, jää korkeaan lankkuun ja voi ylös/alaskatsovalla koiralla auttaa paria. Ekan setin jälkeen parit vaihtavat rooleja kottikärrystä kantajaksi.

After workout:

• 20-40 min easy aerobic exercise

Ti 30.6.

Pre extra:

• scap  control

a) 6 x e75sec

• 1 x snatch pull + 1 x hang snatch + 1 x snatch

b) 9 x e1,5m

• 1-2 x snatch

Accessory extra:

• loikat

Ma 29.6.

Pre extra:

• scap and core control

a) Skill practice 15 min

• du’s

b) emom 16’

1. t2b
2. lunge jumps
3. hs walk/hold
4. tgu

After extra:

• Easy aerobic exercise 20-40min
• bike, row, run, etc…

Su 28.6.

Lepo

La 27.6.

Lepo

• Accessory 30-60min easy aerobic

Pe 26.6.

Pre workout:

• scap and core control movements

Snatch technique day

a) 6x e75sec

• 2 tall snatch

b) 6 x e75sec

• 2 hang snatch

c) 6-> x e1,5m

• 2 snatch