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…

Ti 9.6.

a) e75sec x 8

• 50m sprint

b) e75sec x 6

• 2 power clean + 2 power jerk

c) e1,5m x 6

• 2x clean& jerk

Extra

• loikat (salin seinällä)

Ma 8.6.

Pre workout (extra)

• scap control

a) e75sec x 16

1. 12+ deadlift @30-50%1rm
2. 12+ pull up (testiotteella, skaalaa)
3. 12+ weighted ab crunch
4. 15+ push ups (skaalaa sopivaksi)

b) For time

25 reps with each weight per movement

• total of 50 kb snatch (25 reps per each weight)
• total of 50 kb thrusters (25 reps per each weight)

Rx : M 24 & 16 kg / W 16 & 12 kg

Painoa saa vaihtaa välillä treenin aikana painavasta kevyeen, kunhan tulee 25 toistoa /paino. Treeni on mahdollista suorittaa myös pariwodina❤️

After workout (extra)

• Easy aerobic exercise: run, bike, row etc…

Su 7.6.

Lepo

La 6.6.

Lepo/rästi

Pe 5.6.

a) e1,5m Strict pull ups

• 1x 15
• 2x 15-30

b) e75sec x 7

• 50m sprint

c) amrap 10’

• 2-4-6-8-10-jne 1-arm devil press @50/35lb
• 30 Du’s
  

  ---

To 4.6.

a) e75sec x 6

• 2 tall clean + 1 hi hang clean

b) e75sec x 6

• 2 hang clean + 2 split jerk

c) e1,5m x 6

• 1 clean + 1 split jerk

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