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

 

To 25.6.

a) Uudet lapatuki harjoitteet

b) Skill practice

  • hs walk / hs stand

 

Ke 24.6.

a) Keskivartalon kontrolli

 

b) 5 x e2m

  • 10-15 x Sumo deadlift @ 20-40% Deadlift 1rm
  • 2 warm up sets + 3 easy sets