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

 

Ti 23.6.

a) 6x e1,5m

  • run 50m down hill

b) 45s on/ 15s off for 20min

  1. easy run
  2. push-ups
  3. jumping jacks
  4. air squats
  5. pull-ups
  6. lunge walk
  7. du
  8. butterfly sit-ups
  9. burpees
  10. back extension

Deload, easy pace!

 

Ma 22.6.

DELOAD WEEK

Pre workout:

  • scap control


Clean technique day

  • rive ja työntö tekniikkapäivä

Accessory EXTRA:

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

 

Pe 19.6.

HYVÄÄ JUHANNUSTA!

Sali kiinni pe-su välisenä aikana

(salille pääsee omalla avaimella)

Omatoiminen Juhannusjumppa

40s on / 20s off x 2-3 rounds

  1. burpees
  2. du/su
  3. jumping squat
  4. reverse burpee
  5. run
  6. Ohs (odd object)
  7. Jumping jacks
  8. lunge jumps
  9. mountain climbers
  10. run

Lauantai 20.6.

  • aktiivinen lepo
  • 30-60min easy aerobic exercise

Sunnuntai 21.6.

  • Lepo

 

To 18.6.

Pre workout:

  • scap control

a) e75sec x 6

  • 2 muscle clean + 2 tall clean

b) e75sec x 6

  • 2 power clean + 2 split jerk

c) e1,5m x 6

  • 1 clean + jerk

After workout

  • loikat (ohjeet salin seinä)

 

Ke 17.6.

a) e1,5m Deadlift

  • 2x 10-15 @warm up sets
  • 1x 8-12 @ 65%1rm
  • 2x 12-20 @ 50-55% 1rm

b) e45sec Partner push up

  • 1x 12
  • 2x 15-20

c) 7 min amrap

  • 5-10-15-etc reps
  • Du’s
  • Butterfly sit-ups

 

Ti 16.6.

Pre workout:

  • scap control

a) e75sec x 8

  • 2 x complex: 1 slowly from G to pocket + 1 hi hang snatch + 1 drop snatch
  • easy weight

b) e1,5m x 10

  • 1 snatch + 1 ohs

Accessory extra

40s on/20s off x 2-3rds

  1. Side plank hold R
  2. Side plank hold L
  3. Back extensions

 

Ma 15.6.

Pre w-o:

  • scap control

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

  • lisäpaino, aussie/ring row
  • 1x 12
  • 2x 15-20

b) e75sec x 9

  • 50m sprint

c)” Tenacious 3 ”

10 min amrap with partner

  • 2 synchro russian kettlebell swings (24/16kg)
  • 2 burpees
  • 2 synchro air squats

Add 2 reps to each movement after each round.

Perform the Kettlebell Swings and Air Squats together (each athlete completes the prescribed number of repetitions for the round). For the Burpees, only 1 athlete may work at a time; reps can be split between athletes or performed by a single athlete each round.

After workout:

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

 

Su 14.6.

Aktiivinen lepo

  • 30-60min iisi aerobinen

 

La 13.6.

Lepo

 

Pe 12.6.

Partner modified Bert

For time

  • 60 burpees (30+30)
  • run 400m together
  • 120 push ups (60+60)
  • run 400m together
  • 160 walking lunges (80+80)
  • run 400m together
  • 200 air squats (100+100)
  • run 400m together
  • 160 walking lunges
  • run 400m
  • 120 push ups
  • run 400m
  • 60 burpees

Scale 400m run to 500m row.

Time cap is 40 min

5- VEE SYNTTÄRIT/ KEVÄTJUHLAT

  • klo 17.15
  • jumppa alkaa n 17.30-17.45 alkulämmittelyllä
  • saunat lämpenee klo 18.30-19.30
  • ruokailu n 19.30-20.00 välillä
  • loppuilta perinteisesti tai epäperinteisesti jatkaen

 

To 11.6.

Pre-workout

  • scap control

a) e75sec x 6

  • 1 snatch pull + 1 power snatch + 1 snatch

b) e1,5m x 9

  • 1-2 snatch

 

Ke 10.6.

Pre-workout EXTRA

  • Scap control

a) Skill 15 min

  • bar mu / t2b training

b) 10 min amrap with partner

  • 2 box jumps (per partner)
  • 2 burpee over partner (per partner)
  • 2 WB (per partner, partner does syncro squats)

-Add 2 reps to each movement after each round

-Immediately after: start with reps of last full round and work your way down to 2 reps per movement

After workout EXTRA

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