Ke 3.6.

a) e75sec x 6

  • 2x tall snatch

b) e75sec x 6

  • 2x hang snatch

c) e75sec x 6

  • 2x snatch

extra accessory

  • 1-legged Jumps
    ohjelma salin seinällä

 

Ti 2.6.

Pre workout:

  • scap control with power band

a) Skill 15 min

  • Hspu / hs hold

b) emom 15 (focus on good form, not amount)

  1. t2b
  2. lunge jumps
  3. du/su
  4. Single arm man makers

After workout:

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

 

Ma 1.6.

a) e1,5m Deadlift

  • 2x 10-15 warm up sets @easy weight (30-50% 1rm)
  • 1x 10-15 @ mod weight (60%)
  • 2x 15-20 @ easy weight (50%)

b)e45sec  Partner push ups (you go, I go e1,5m/athlete)

  • weighted, strict, partner assisted
  • 1x 15
  • 2x 15-30

c) amrap 7

  • 10 wb shots
  • 5 burpees over kb
  • 5 reverse wb burpee

d) Extra accessory

Core work 2-4 rds, 40s on/ 20s off

  • Crunches with plate
  • Russian twist with plate
  • Back extensions

 

Su 31.5.

Lepo

 

La 30.5.

a) Snatch technique drills

b) e1,5m x 8

  • 1 snatch + 1 ohs

 

Pe 29.5.

a) Skill practice for 15 min

  • c2b / butterfly / pull ups

b) shoulder strenght and mobility with power band

 

To 28.5.

Lepo

 

Ke 27.5.

a) e2m x 5

  • 10-15 sumo deadlift@20-40%  DL 1rm
  • focus on technique: 2 wu sets and 3 easy sets

b) 40s on / 20s off  for 20 min

  1. easy run
  2. up/down plank
  3. jumping jacks
  4. air squats
  5. mountain climbers
  6. lunge walk
  7. Du’s/Su’s
  8. side plank (20s/side)
  9. burpees
  10. back extensions

@ easy effort, deload

 

Ti 26.5.

a) e1,5m x 6

  • run 50m down hill
  • easy effort!

b) emom 16

  1. 15m + 15m 1-leg jump (15m/leg)
  2. 2x 10-15 1-hand pendlay row
  3. 3+3 TGU
  4. 10-15 push up or alt 1-hand over kb/db push up

 

Ma 25.5.

a) e75sec x 6

  • 2 muscle clean + 2 tall clean
  • easy weight

b) e75sec x 6

  • 1 power clean + 2 split jerk
  • focus on split jerk technique

c) e1,5m x 6

  • 2x clean & jerk

 

Su 24.5.

Lepo

 

La 23.5.

Murph (Cindy style)

For time

  • run 1600m ( 2x 800m lenkki)

then,

20 rounds of Cindy

  • 5 pull up
  • 10 push up
  • 15 air squat

then,

  • run 1600m (2x 800m)

Time cap 45 min

Juoksureitti:

  • lähtö, puolivälin kääntö ja paluu salin sisäovelle
  • takapihalta Piikadulle kohti kalakauppaa
  • ennen Korvenkannantietä käännös takaisin parkkialueen läpi kohti takapihaa
  • muista käydä kääntymässä salilla asti ennen uutta kierrosta

 

Pe 22.5.

a) TESTIRÄSTI

  • 1 väliin jäänyt testi esim punnerrukset/leuat/vaihditon pituus

tai

clean & jerk technique

a) e75sec x 8

  • 2 muscle clean + 2 p.jerk

b) e1,5m x 6

  • 1 p.clean + 1 clean + 1 split jerk

 

To 21.5.

Lepo

 

Ke 20.5.

a) TESTI

  • 1 min amrap
  • hand release push up

b) e1,5m Deadlift

  • 2x 15 @ easy weight (50% 1rm)
  • 3x 10 @ mod weight (60%1rm)

c) Emom 8 (2rds with barbell)

  • Press (->push press->STOH)
  • reverse front rack lunges
  • pendlay row
  • lateral hops over the bar

 

Ti 19.5.

a) e75sec x 6

  • 2 hang power snatch + 1 power snatch

b) e1,5m x 10

  • 1 snatch

 

Ma 18.5.

a) TESTI

”Karen”

  • for time
  • 150 wb
  • tc 10min

b) emom 9’

40s on / 20s off x 9

  1. legs over medball crunches
  2. deadbug with mb
  3. mb side slams (20s per side)

 

Su 17.5.

Lepo

 

La 16.5.

a) e75sec x 8

  • 2 snatch pull + 1 snatch
  • easy weight

b) e1,5m x 6

  • 1 hang snatch + 1 snatch

 

Pe 15.5.

a) Vauditon pituus (testi)

  • 3 yritystä, paras tulos ylös

b) e75sec x 6

  • 50m sprint

c) 2-4rds (rest as needed)
•3 wall climb
•12 burpee ❤️
•3 skin the cat
•30-40sec lunge jumps