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

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)