Su 5.1.

Lepo

 

La 4.1.

”DT”

5 rounds for time

  • 12 deadlift
  • 9 hpc
  • 6 push jerk

@ 70/47,5kg

Scale if needed

Gymnastic extra

4 rds

3x skin the cat

3x wall climb

30” hollow rock

30” superman rock

 

Pe 3.1.

a) e1,5m x 5

  • 5-10 strict/ weighted push up

b) e3m x 8

1. set

amrap

  • 7 thruster @bar
  • 7 burpee over bar

2. set

1 round

  • 10 db snatch
  • 50-100 du’s / training

3. set

amrap

  • TGU (alt)

4. set

  • row cal (target same cal each round)

Sykealue 3

 

To 2.1.

a) emom 8

  • 1x segment snatch high pull + 2x tall snatch

b) e1,5m x 9

  • 2-pos snatch (above+below knee)
  • load 75-80% 1rm
  • focus on technique

c) emom 9 (3 rounds)

  1. 3x snatch pull 100% 1rm
  2. 15 banded gm
  3. 2x high bxj

 

1.1.2020

HYVÄÄ UUTTA VUOTTA 2020!!!

Lepo

 

Ti 31.12.

SKILLS practise 20`

  • kipping/ butterfly pull up/ctb

 

E1.5m x 16

1.8+8 bulg split squat
2. 10 double kb pendlay row
3. 30+30” banded core hold
4. 1min max rep WB

 

extra treeni.

E1.5m x 16
45” row- rem time alt a) & b)
a)KBS
b)WB clean
tavoite sykealue 3+

 

Ma 30.12.

a) for 20 min

  • find BS 1rm

b) for 20 min

  • find Push press 1rm

c) extra lähdön jälkeen

Core work emom5

  • 10 abmat situp + 15” crunch hold

 

Su 29.12.

Lepo

 

La 28.12.

Partner wod

  • 400m partner carry
  • 10 OHS 60/40kg
  • 20 Push press 60/40kg
  • 40 GTOH 60/40kg
  • 80 partner over burbee
  • 100 WB 20/14
  • 120 push up
  • 140 ring row
  • 160 air squat
  • 180 du`s
  • 200 cal row
  • 400m partner carry

time cap 50min
scale if needed

 

Pe 27.12.

Snatch technique day

 

To 26.12.

OPEN GYM (ei valmennusta, omalla avaimella)

Välipäivä/rästi

  • tuu tekee yksin tai porukalla väliin jäänyt treeni

 

Ke 25.12.

OPEN GYM (ei valmennusta, omalla avaimella)

christmas wod
for time

  • 24 air squat
  • 23 push up
  • 22 cal row
  • 21 burbee
  • 20 bj
  • 19 huspu/ box huspu
  • 18 ctb/ pull up
  • 17 burbee
  • 16 pistols/ assisted
  • 15 Wb 20/14
  • 14 DB snatch 22,5/15kg
  • 13 burbee
  • 12 BS
  • 11 push jerk
  • 10 P clean
  • 9 burbee
  • 8 FS
  • 7 push press
  • 6 P snatch
  • 5 burbee
  • 4 ohs
  • 3 strict press
  • 2 bar mu/jump mu
  • 1 burbee

Bar weight 60/42.5kg scale if needed

 

Ti 24.12.

OPEN GYM (ei valmennusta, omalla avaimella treenille)

a) emom 10

  1. 10 BS
  2. 5 Push press

@bar same loading

b) Rest as needed 4-5 rds

  • 20/15 cal row
  • 30+30m one hand kb oh walk
  • 20/15 cal ski, bike, row
  • 10 WB clean
  • 10-20 GHD sit up
  • 30 Du`s/ training

Go easy pace and low hart rate (2) 1- 5

 

Ma 23.12.

Clean technique day

 

Su 23.12.

Lepo

  • klo 18.35 Yin 90’ / Suvi

 

La 21.12.

a) emom 8

  • 1 power snatch + 2 tempo ohs 2310 @easy/mid weight

b) e1,5m x 8

  • 1 hang snatch + 1 snatch
  • find heavy

c) emom 9

  1. 6+6 kb highpull
  2. 20” ring pull up hold
  3. 8 push press behind neck (snatch grip)

 

Pe 20.12.

a) skill practice 20’

  • Hs/ hs walk progressions

b) emom 15

  1. 12 deadlift
  2. 9 hpc
  3. 6 push jerk

@70/47,5kg, scale weights if needed

 

extra

row

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

 

To 19.12.

Lepo

 

Ke 18.12.

a) e2m BS ladder

  • 3-2-1-1-1+
  • 1 rep tank
  • add weight from prev week

b) e2m x 4 Push press (heavy)

  • 2 x 2
  • 2 x 1
  • 1 rep tank
  • add weight from prev week

c) Core work

5x 30s on/ 40s off

  • plank knee to elbow

 

Ti 17.12.

a) emom 6

  • 1 power clean + 1 tall clean

b) e1,5m x 10

  • 1 clean + 2 jerk
  • find heaviest set of the day, no failure

c) 3 rounds for time

  • 10 gtoh @ 20/10kg plate
  • 20m oh lunge walk @ 20/10kg plate
  • 30m farmers walk @ 2x 20/10kg plates with pinch grip

MU accessories extra

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