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

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

1. 10x biceps curl tempo 30×1 @bar
2. 10x standing triceps press @plate
3. 10-20x banded GM
4. 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)

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