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…

 

Su 16.8.

Lepo

 

La 15.8.

aktiivinen lepo

  • 30-60 min kevyt aerobinen

 

Pe 14.8.

Pre:

  • scap & core control

a) Snatch positions

4x e1,5m

  • 3 pos snatch @stick/bar

b) e2,5m x 10 (or at own pace Find in 25 min)

  • 1 x snatch
  • find heavy of the day

After workout ”bombolini”:

2-3 rounds

  • 500m run (cooper goal pace)
  • 200m recovery jog (as slow as possible)
  • 100m faster run (400m run pace)
  • 5 min rest

 

 

 

To 13.8.

Pre:

  • scap control

a) Skill 20 min

  • Du

b) emom 16 (Focus on quality, not amount)

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

 

Ke 12.8.

Pre:

  • core control

a) Räjähtävyys

e3m x 6

  • 3x FS @40% + add weight from prev week
  • 3x high bxj

 

b) e3m Deadlift

  • 1x 3-5 @very heavy weight 90%
  • 2x 5-8 @heavy weight 75-85%

After workout accessory:

2-3 rounds, e1,5m

  1. 8-12 ab rollout with barbell
  2. 8-12 each side: windmill with light weight
  3. 8-12 lateral raise with light weights
  4. 8-12 each leg: banded knee flexions

 

Ti 11.8.

pre:

  • scap control

a) e3m Strict pull ups

  • 1x 3-5
  • 2x 5-8 (3:s sarja halutessa ->max rep)

b) e3m Push press

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

c) 10 min amrap (don’t go all out)

  • 14 wb GTOH
  • 12 wb push press to target
  • 10 reverse wb burpee
  • 8+8 wb side slams
  • 6 bar facing burpees
  • 4 thrusters @42,5/30kg

 

Ma 10.8.

Pre:

  • scap & core control

a) e2,5m x 10 (or at own pace to full recovery)

  • 1 x c & j
  • Find heavy 1rm of the day

b) e2,5m x 2

  • 1 x clean @ c+j heavy of the day

 

Su 9.8.

Lepo

 

La 8.8.

Aktiivinen lepo

  • 30-60min helppo aerobinen

 

Pe 7.8.

Pre:

  • core control

a) Räjähtävyys e3m x 6

  • 4x fs @40% 1rm + 3x hi bxj

b) e2,5m Deadlift

  • 1x 5-8 @heavy weight 80% 1rm
  • 2x 6-10 @mod weight 65-75% 1rm

Accessory extra (omalla ajalla tehtävä)

2-3 rounds

  • 500m run (cooper goal pace)
  • 200m recovery jog (as slow as possible)
  • 100m faster run (400m goal pace)
  • 5 min rest

 

To 6.8.

Pre-workout

  • scap. Control

a) Strict Pull-ups e2,5m

  • sama ote kuin testissä
  • lisäpainoilla, aussiessa säätämällä kulmaa tai ring row
  • 1x 5
  • 2x 6-10 (2.sarjan jälkeen halutessa ->max rep)

b) Push press e2,5m

  • 1x 5-8 @ heavy weight 85%
  • 2x 6-10 @mod weight 70-80%

c) Chipper” tc 15min
For Time (with a Partner, you go / I go)

  •  30 Pull-Ups
  •  50 Wall Ball Shots
  • 50 Sit-Ups
  • 100 Kettlebell Swings

Perform every two minutes:
Total of 10 Burpees
Patrition any way

 

Ke 5.8.

Accessory Pre workout

  • scap. & core control work

a) 10 x e1,5m

  • 1 tall clean + 1 power jerk – 1 hang clean + 1 split jerk

b) 8 x e2m

  • C+J
  • Work with challenging weight