Su 15.3.

Lepo

HUOM!!! Tänään Klo 15.15-16.30 EI OPEN GYM

  • klo 11.00 AamuFlowJooga / Pinja
  • klo 18.00 Yin90’ / Suvi

 

La 14.3.

a) SKILLS practise 20`

  • HS/ hs walk progresions

b) 2 x 6min amrap
1,set

  • 10x power snatch
  • 10x HPC
  • 10x power jerk
  • weight 45/25kg

2min rest
2,set

  • 5 x WB
  • 5m inc worm forward+ 5m backward

 

Ei all out- sykealue 3+ – 4

extra
for time
*21 devils press one hand >(alt) 22.5/15kg
*1rds cindy
15 devils press one hand >(alt)
*1rds cindy
*9 devils press one hand >(alt)
1 rds cindy
cindy= 5pullup,10pushup,15

Pe 13.3.

a) E2.5M

  • 5 x 5 Deadlift
  • 2rds 2-3reps tank
  • 3 rds 1-2reps tank
  • add weight prew week 2.5- 5%

b) E2M x 4 Press + push press

  • 4p + 4pp
  • 1-reps tank

c) Core work
30”on 40” off x5

  • seated leg rise over kb

 

To 12.3.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkeempi ruoto (Joogasali) / Suvi

 

Ke 11.3.

a) Emom8

  • 1x HPC
  • 1x PC
  • uploadin every set

b) E1.5Mx 9

  • 1x clean+ 1x clean&jerk
  • Find heavy (no failures)

c) E2.5M x 4

  • FS x 5 1reps tank

Bar mu accessories extra!!
3-5 Rds rest as needed

*5-10x bar dip
*10 hollow to arch rotation on the floor
* 5-10x AB- roll @barbell wide grip
*10x kipping

 

Ti 10.3.

a) E2Mx 5

  • 5x pull up (negative/ strict/weighted)
  • find day heavy 5rep

b)4x  Amrap 5

  • use KB 16/12kg
  • scale up/down (kg) if needed

Amrap 5

  • 50 goblet squats
  • AMRAP burbees

rest 2min

Amrap 5

  • 50 abmat sit up
  • AMRAP KBS

rest 2min

Amrap 5

  • 50 reverse goblet lunges alt
  • AMRAP box jumps

rest 2min

Amrap 5

  • 25+25 one hand kb thruster
  • AMRAP row cal

HUOMIO! laske jokaisen amrapin toistot yhteen. Burbee+ kbs+bj+
Row 1cal=1rep

All out, sykealue 4-5

 

Ma 9.3.

a) Emom x 8 (primer)

  • 2x hi hang+ hang snatch
  • easy weight!

b) E1.5M x 9

  • 2x snatch
  • max load 90% 1rm
  • Tekniikka edellä!!

c) Emom 8

  1. 2 Snatch balance (bar from the rack)
  2. 3 Hi box jump
    add weight and height prew week

 

Su 8.3.

Lepo

  • klo 11.00 AamuFlowJooga / Pinja
  • klo 18.35 Yin90′ / Pinja

 

La 7.3.

Laura Niemelän painonnostopajat kl0 10.00-16.00

LOPPUUNMYYTY

Tuona aikana ei Open gymiä, tila on ainoastaan workshopiin osallistuville varattu.

 

Pe 6.3.

a) emom 8

  • 1x hpc + 1 x pc
  • uploading every set

b) e1,5m x 9

  • 1x clean + 1x clean + jerk @find heavy (no failure)

c) e2,5m x 4

  • 5 front squat (1 reps tank)

 

Bar MU accessories extra

3-5 rds, rest as needed

  • 5-10 bar dip
  • 10 hollow to arch rotation on the floor
  • 5-10 ab-roll @barbell-wide grip
  • 10 kipping

 

To 5.3.

Lepo

  • klo 18.30 Äijäjooga (Joogasali) / Noora

 

Ke 4.3.

a) e2m x 5

  • 5x pull up (negative/strict/weighted)
  • find heavy 5 reps

b) e6m x 4 (1 min rest after every 6min set)

1.set

amrap 6

  • 4 kb thruster @16/12kg
  • 8 abmat situp
  • 12 Du’s/24 Su’s

2. set

emom 6

  • 0-5-0-10m afap

3. set

amrap 6

  • 1 rope climb
  • 5 bar over jump+bar under (bar @rack, knee height)

4. set

  • row for 6 min
  • 80-85% 1000m test row speed
  • add little speed from prev week

Sykealue 3+-4 (1-5)

 

Ti 3.3.

a) emom 8 (primer)

  • 2x hi hang snatch + 1x hang snatch @easy weight

b) e1,5m x 9

  • 2x snatch @max load 90%1rm

c) emom 8

  1. 2x snatch balance (from rack)
  2. 3x hi box jump (add height from prev week)

 

Ma 2.3.

a) SKILL practise 20`
Valitse toinen tai kumpikin

1.Hspu/ kipping hspu
2.Du’s

b) E1.5m x 16

1. 10x bicepcurl @bar+banded
2. 10x floor bench press, 2 kb/db
3. 10-20 straight leg DL, 2 kb/db
4. 10- 20 reverse lunge, 2 kb/db front rack

extra
4rds

  • bike/row 20/15cal
  • 10x TTB/KTE
  • 50 DU’s
  • 10x wb floor slam

 

Su 1.3.

Lepo

 

La 29.2.

a) Emom8
1x HPC
1x PC
uploading on every set
b) E1.5Mx 9
1x clean
1x clean&jerk

Find heavy (no failures)

c) E2.5M x 4

FS x 5  (1reps tank)

extra treeni.

E1.5m x 16
45” row- rem time alt a) & b)
a) db alt c&j
b) 10 x rower over burbee
tavoite sykealue 3- 4

 

Pe 28.2.

a) E2Mx 5

  • 5x pull up (negative/ banded/ strict/weighted)
  • find day heavy 5rep

b) E6M x 4
1min rest after every 6min set
1. set amrap 6

  • 3 box over burbee
  • 3 GTOH (plate)
  • 3 ohs (plate)

2. set emom6

  • shutle run 0-5-0-10m afap

3. set amrap 6

  • 20x plank plate drag
  • 2+2 TGU

4. set

  • row 6min 80-85% 1000m 500/avg speed
  • (esim. 2.00–> 2.10)

Harjoituksen tarkoiitus pitää sykkeet alueella
3+ – 4. (1-5)

 

Ke 26.2.

a) Emom x 8 (primer)

  • 2x hi hang+ hang snatch
    easy weight!

b) E1.5M x 9

  • 2x snatch
  • max load 90% 1rm

c) Emom 8

  1.  2 Snatch balance (bar from the rack)
  2. 3 hi box jump

 

Ti 25.2.

a) SKILLS practise 20`

  • kipping/ butterfly pull up/ctb

b) 2 x 6min amrap

1,set

1,2,3,4…etc
a) WB
b) sit up

2min rest

2,set

  • 5 +5 db/kb snatch
  • 10m fr lunge walk same db/kb

Ei all out- sykealue 4-4+

 

Ma 24.2.

a) e2,5m x 5

  • 5 deadlift
  • 2 rounds: 2-3 reps tank
  • 3 rounds: 1-2 reps tank

b) e2m x 4

  • 4x press + 2x push press
  • 1-2 reps tank

c) Core work

emom 5

  • 10 hip extensions ( weighted) + 10 hollow rock

GYM EXTRA

4 rds

  • 10-20 hang flutter kicks
  • 3x wall climb
  • 3x skin the cat
  • 10x superman-hollow rock rotations