Su 2.2.

Lepo

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

 

La 1.2.

CF Imatran painonnostokisat

  • nostot alkaa n klo 12.00->
    Lisätietoja Anu Venesojalta

 

Pe 31.1.

a) e1,5m x 5

  • 5-10 strict/banded/weighted push ups
  • work with partner

b) e6m x 4

1.set

amrap 6

  • 10 box step over (+weighted)
  • 5+5 one kb push press
  • 5 X-jump

2. set

emom 6

  • 5 pull up (strict/weighted)

3. set

amrap 6

  • 4 tgu (alt)
  • 30 du’s

4. set

alternate a) and b) for 6 minutes

a)45″ 1000m test speed

b) 45″ easy

(Tarkoitus etsiä vauhtia tulevaan 1000m testisoutuun)

 

Harjoituksen sykealue 3+ – 4

 

To 30.1.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkee raato VILLASUKAT MUKAAN (Metsäsali) / Suvi

 

Ke 29.1.

a) emom 8

  • 2 high hang snatch

b) e1,5m x 9

  • 2 pos snatch (polven päältä/maasta)
  • max load 85% 1rm

c) emom 9 (3 rounds)

  1. 3 snatch deadlift @100% 1rm
  2. 5-10 t2b/k2e
  3. 2+2 one legged long jump

 

Ti 28.1.

a) skill practice 20’

  • kipping/butterfly c2b/pull up training

b)

amrap 6

  • 8 kbs
  • 8 abmat situp

rest for 2 min

then,

amrap 6

  • 5 wb clean
  • 5 burpee over wb

Sykealue 3+ -4

 

Ma 27.1.

a) e2m x 5

  • 2x 4 tempo FS (32×1)
  • 3x 5 FS
  • 1-2 reps tank

b) e2m x 4

  • 2x 5 press + 5 bxj
  • 2x 4 press + 5 bxj
  • 1-2 reps tank

c) Core work

emom 5

  • 6-10 V-ups + 15” floor flutter kicks

 

Su 26.1.

Lepo

  • klo 11.00 AamuFlowJooga /Pinja K
  • klo 18.35 Yin90’ /Pinja K

 

La 25.1.

Tempaus tekniikka

 

Pe 24.1.

a) skill practice 20’

  • ring mu

b) e2m x 10

  1. row cal (low intensity)
  2. Obstacle run
  3. 20”on 10” off burpees

 

To 23.1.

Lepo

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

 

Ke 22.1.

a) e1,5m x 12

  • 1x bear complex (1 power clean+ 1 fs + 1 push press + 1 bs + 1 push press b.n.)

b) emom 12

  1. 5-10 rower pike up
  2. 10m inch worm
  3. 30 mountain climber

 

Ti 21.1.

Rive tekniikka

 

Ma 20.1.

Partner wod

500m medball/plate carry 20/14lb
50 push press 42.5/30kg
50 FS
50 mb/plate sit up

400m medball/plate carry
40 push press 42.5/30kg
40 FS
40 mb/plate sit up

300m medball/plate carry
30 push press 42.5/30kg
30 FS
30 mb/plate sit up

200m medball/plate carry
20 push press 42.5/30kg
20 FS
20 mb/plate sit up

100m medball/plate carry
10 push press 42.5/30kg
10 FS
10 mb/plate sit up

 

Su 19.1.

Lepo

  • klo 18.35 Yin 90′ / Pinja

 

La 18.1.

a) skill practice 20 min

  • hs/hs walk progressions

b) e1,5m x 16

  1. 8+8 bulgarian split squat
  2. 10 dual kb pendlay row
  3. 30″+30″ banded core hold
  4. 1 min max rep wb thruster

 

extra

Row

  • 250m low intensity
  • 750m med int
  • 250m low
  • 750m med
  • 250m low
  • 750m high
  • 250m low

 

Pe 17.1.

a) e2m x 5

  • 5 tempo FS (2-2-1-1)
  • 1-2 reps tank
  • add weight from previous week

b) e2m x 5

  • 5x press
  • 1-2 reps tank
  • add weight from previous week

c) Core work

5x 30s on/40s off

  • strict t2b/k2e

 

To 16.1.

Lepo

  • klo 18.15 Äijäjooga (joogasali) / Suvi
  • klo 19.15 Notkeempi ruoto (metsäsali) / Suvi

 

Ke 15.1.

a) emom 6

  • 2 muscle clean
  • easy weight

b) e1,5m x 6

  • clean & jerk
  • good lifts only

c) ”Grace”

For time

  • 30 clean & jerk
  • 60/42,5kg
  • scale weights if needed

d) 10 min cooldown

  • Row, ski, run, bike…

 

MU accessorie extra

3-5 rounds, rest as needed

  • 5-10 hip pop+ring row (heels on box)
  • 10 hollow to arch rotation on the floor
  • 5 hip extensions to L-sit on the floor (use plates under hands)

 

 

Ti 14.1.

a) e1,5m x 5

  • 5 strict push up / weighted
  • work with partner, add weight from prev week

b) e3m x 8 rest as needed

1. set

amrap

  • 5 pull up
  • 10 push up
  • 15 air squat
  • 20 du’s

2. set

1 round of,

  • 5+5 one db devils press + rem time shuttle run

3. set

1 round of,

  • 3 rope climb
  • 20 burpee

4. set

  • row cal (target same amount each round)