La 5.9. ja Su 6.9.

La: Aktiivinen lepo

  • 30-60 min helppo aerobinen

Su: Lepo

LA & SU 5.-6.9.

Leena Vartiaisen painonnostoleiri molempina päivinä:

  • klo 10-12 ja 13-15
  • tuona aikana ei Open gym käytössä!!

 

 

Pe 4.9.

Pre:

  • core control

a) Räjähtävyys

  1. e3m x 3 rds : 3x plyometric jumps (drop down from platform and jump to another) Rest for remaining time!
  2. e3m x 3 rds : 3x heavy thruster, Rest for remaining time

b) e3m Deadlift

  • 1x 1-3 @very heavy weight 95% 1rm
  • 2x 3-6 @very heavy weight 80-90%
  • leave 1-2 reps tank

Accessory:

5 rounds

  • 400m run (cooper goal pace)
  • rest for 2 min

LA & SU 5.-6.9.

🏋🏻‍♂️Leena Vartiaisen painonnostoleiri molempina päivinä:

  • klo 10-12 ja 13-15
  • tuona aikana ei Open gym käytössä!!

 

To 3.9.

Pre:

  • scap control

a) Skill 15 min

  • kipping pull-up/c2b/Butterfly

b) Emom 16 (30 s work / 30 s off)

  1. t2b
  2. du
  3. hspu / hs hold
  4. pistol squat progressions

 

Ke 2.9.

Accessory:

  • test your standing long jump
  • remember to warm up!
  • Verrataan aiempaan testitulokseen = palautuminen

Pre:

  • scap & core control

a) e1,5m x 8

  • 3 pos snatch

b) For 20 min

  • 8-12 rds: 1 x Snatch
  • work with challenging weights

 

Ti 1.9.

Pre:

  • scap control

a) Strict pull ups E3m

  • 1x 2-3
  • 2x 5-8 (mahd vaihtaa 3:s sarja-> max rep)
  • lisäpainolla / aussiessa kulmaa säätämällä
  • testiotteella

b) Push press E3m

  • 1x 1-3 @ very heavy weight 95%
  • 2x 3-6 @ very heavy weight 80-90%
  • add weight from prev week
  • leave 1-2 reps tank

c) ”Molly”

amrap 11 min

  • 11 ground to overhead @42,5/30kg
  • 18 single db box step-ups @24/20 inch, 22,5/15kg
  • 18 burpee

Don’t go all out!

 

Ma 31.8.

Pre:

  • core & scap control

 

a) 8 x e1,5m

  • 3 pos. clean + 1 split jerk

 

b) For 20 minutes

  • 8-12 rounds:  1 x C+J
  • Work with challenging weight

 

After workout perusvoima
2-3 rds x e1,5m
1. 8-12 ab rollout with barbell / rings
2. 8-12 OHS with barbell / kb/db
3. 8-12 each hand: one-hand db/kb pendlay row
4. 8-12 each leg: one-leg hip thrust / sc: banded hip thrust

 

Su 30.8.

Lepo

 

La 29.8.

Aktiivinen lepo

  • 30-60 min aerobinen

 

Pe 28.8.

a) e75sec x 10

  • 3 pos clean

b) For 15 min

  • 8-12 rds: 1 clean + jerk

Focus on technique!

Extra accessory:

  • 4x400m run (cooper goal pace)
  • Rest 2 min between sets

 

To 27.8.

a) 10 x e75sec

  • 3 pos snatch

b) For 15 min

  • 8-12 rounds: 1 snatch

 

Ke 26.8.

Pre:

  • scap control

a) Skill 15min

  • HS walk / HS progressions

b) Strict Pull-ups (sama ote kuin testissä)

  • lisäpainoilla, aussiessa säätämällä kulmaa tai ring row
  • 1×3-5
  • 2 x 5-8 (2. sarjan jälkeen voi keventää ja tehdä max rep)

c)  Push press e3m

  • 1 x 3-5 very heavy weight (90-95% 1 RM) add weight from last week
  • 2 x 5-8 heavy weight (75-85% 1 RM) add weight from last week

 

Ti 25.8.

Pre workout accessory:

  • scap control

”Tommy Mac”

Partner style, you go-I go (but don’t go all out 😉)

 

Buy in: 400m run together (or 500m row)
2 Rounds For Time
12 Burpees
12 Thrusters (50/35 kg)
12 Burpees
12 Power Snatches (50/35 kg)
12 Burpees
12 Push Jerks (50/35 kg)
12 Burpees
12 Hang Squat Cleans (50/35 kg)
12 Burpees
12 Overhead Squats (50/35 kg)
Buy out: 400m run together (or 500m row)

Split movements anyway you want

Tc 40 min

Cooldown:

10min easy aerobic exercise

 

Ma 24.8.

Pre:

  • core control

a) Räjähtävyys

e3m

  • 3×3 Plyometric jumps

e3m

  • 3x heavy thruster

b) Deadlift e3m

  • 1×3-5 @very hard weight 90-95%1rm
  • 2×5-8 @heavy weight 75-85%1rm

c) After workout accessory

2-3 rounds, e1,5m

  1. 8-12 ab rollout @barbell
  2. 8-12 GM
  3. 8-12/hand: one arm bench press on mb @db/kb
  4. 8-12/leg: banded leg abductions (koiran kusetus)

 

Su 23.8.

Lepo

 

La 22.8.

Aktiivinen lepo

  • 30-60 min kevyt aerobinen
  • +liikkuvuusharjoittelua (dynaamiset venyttelyt, jooga, pilates…)

 

Pe 21.8.

Pre workout:

  • scap & core control work

C + J technique day

a) e75sec x 6

  • 1 clean pull + 1 tall clean + 1 clean

b) e75sec x 6

  • 2 power clean + 2 split jerk

c) e1,5m x 6

  • 2 c & j

 

To 20.8.

a) Run

  • 6 x 100/200m (recovery walk back)
  • easy effort, focus on good form and technique

b) 40s on/20s off for 30min

  1. easy row
  2. thrusters @barbell
  3. jumping jacks
  4. side plank 20s/side
  5. pull-ups
  6. front rack lunges @barbell
  7. dead bugs
  8. Du’s
  9. butterfly situps
  10. back extensions

Easy effort, deload!

 

Accessory:

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

 

Ke 19.8.

Pre:

  • scap & core control

Snatch technique day

  • a) For 20 min: 10 x  3 pos Snatch
  • b) For 20min: 10 x 2 snatch
  • @very easy to easy weight

 

Ti 18.8.

a) Lapatuki harjoitteet 20 min

b) Skill 20 min

  • hspu / hs hold

 

Ma 17.8.

Pre:

  • scap. control

a) KV-kontrolli harjoitteet 30 min

b) e2m x 5 OHS

  • 8-20 OHS @25-50% Snatch 1rm
  • 2 warm up sets, 3 easy sets

Accessory:

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