Su 23.2.

Lepo

klo 11.00 Aamujooga / Noora
klo 18.35 Yin 90′ / Pinja

La 22.2.

Snatch technique day

Pe 21.2.

a) Skill practice 20 min

MU training

b) e1,5m x 16

10x biceps curl tempo 30×1 @bar
10x standing triceps press @plate
10-20x banded GM
8+8 bulgarian split squat (cross weighted) paino takajalan puoleisessa kädessä

Olytekniikka klo 17.30

aiheena CLEAN

To 20.2.

Lepo

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

Ke 19.2.

a) Emom 5

2 hi box jump

b)Emom 10

8x Thruster @Easy weight

c) emom 12
1)max inc worm hold
2) 10-20 back extension
3)20- 30 mountain climber

Ti 18.2.

Clean technique day

Ma 17.2.

a) E2Mx 20

work with partner (rest if needed)

1) tire flip
2) Syncro rope climb
3) GTOH 60/40kg (pari nostaa samaa tankoa yhtäaikaisesti)
4) WB alt partner (seinän kautta kopittelu)
5) amrap: 5 burbee over partner+ 10 syncro air squat

Su 16.2.

Lepo

La 15.2.

a) SKILLS practise 20`

HS/ hs walk progresions

b) 2 x 6min amrap

1,set

10 x alt kb hang clean
5+5 kb push jerk
30” plank hold

2min rest

2,set

15m run
5 x burbee
5 x airsquat

sykealue 3+ – 4

extra
Ski/ bike/assault

-250m low intensity

-750m med intensity

-250m low intensity

-750m med intensity

-250m low intensity

-750m hi intesity

– 250m low intensity

Pe 14.2.

a) E2M x 5

2x 4 Tempo FS 32×1
3x 6 FS 1-2reps tank

b) E2M x 5 Press+ BXJ

2x 6+ 5 BXJ
3x 4+ 5 BXJ
1-2reps tank

c) Core work
5x 30”on 40” off

Weighted sit up (Plate)

To 13.2.

Lepo

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

Ke 12.2.

a) Emom8

PC+ tall clean+ jerk
Unbroken set!

b) For 20 min

find clean 2RM

c) 10” cool down

row,ski,run,bike..

Mu accessories extra!!
3-5 Rds rest as needed
*5-10 hip pop+ ring row (heels on the box)
*10 hollow to arch rotation on the floor
* 5 hip extension to L-sit on the floor, use plates under hands if needed

Ti 11.2.

a) Row 1000m for time

b) e1,5m x 12

1 set

E1.5M x 4

10 lateral box step over
5-10-15 shuttle run
rest for rem time

2 set

E1.5M x 4

Max rep Pull up strict
4 set max rep
rest for rem time

3. set

E1.5M x 4

Max rep push up
4 sets max rep
rest for rem time

Ma 10.2.

a) Emom x 8

2x hi hang snatch

b) E1.5M x 9

2- position snatch
polven päältä+ maasta
max load 90% 1rm
Add weight from prev week

c) Emom 9 (3rds)

3x Snatch DL +100% 1rm
max rep hang flutter kicks/ knee kicks
3+3 one legged long jump

La 8.2.

A) E2M x 5

2x 3 Tempo FS 32×1
3x 6 FS
1-2reps tank

b) E2M x 4 Press+ BJ

2x 6+ 5 BJ
2x 4+ 5 BJ
1-2reps tank

c) Core work

Double tabata 20”on 10”off x16

1.burbee

2.plank hold

Pe 7.2.

a) emom 8

1 pc + 1 tall clean + 1 jerk
unbroken set!

b) e1,5m x 9

2x clean
find heavy (no failure)
add weight from prev week

c) For time (tc 10min)

5 min bar hang
every time you drop, do 5 burpees

MU accessories extra

3-5rounds

5-10 hip pop + ring row (heels on the box)
10 hollow to arch rotations on the floor
5 hip extension to L-sit on the floor (use plates under hands if needed)

To 6.2.

Lepo

klo 18.15 Äijäjooga (Joogasali) / Suvi
klo 19.15 Notkeempi ruoto VILLASUKAT MUKAAN!!(Metsäsali) / Suvi

Ke 5.2.

a) e1,5m x 5

5-10 strict / weighted /assisted push up

b) 6 min work/1min rest x 4

1.set

amrap 6

10 bxj
5+5 one kb push jerk
10 cossac squat

2. set

emom 6

6 pull up (strict/weighted/negative)

3. set

amrap 6

30m heavy kb farmers walk
30 du’s

4.set

For 6 min alternate a) and b)

a) 1 min test speed

b) 30 sec easy pace

Harjoitus sykealueella 3+/4

Ti 4.2.

a) emom 8

2x hi hang snatch

b) e1,5m x 9

2-pos snatch (polven päältä/maasta)
max load 85% 1rm
add weight from prev week

c) emom 9 (3 rounds)

3x snatch deadlift @ 100+ % 1rm
5-10 t2rope / k2e rope
3 + 3 one leg long jump

Ma 3.2.

a) skill practice 20’

Valitse toinen tai kumpikin

hspu/kipping hspu
du’s

b) e1,5m x 16

10x biceps curl tempo 30×1
10x standing tricep press @plate
10-20 GM
10-20 reverse lunge

work with same bar/weight

extra

4 rds

bike/row 20/15cal
10x rope pull up
50 du’s
5+5 single arm kb ohs