To 21.11.

Lepo

 

Ke 20.11.

a) skill practice 20 min

  • bar/ring mu progressions

b) 40s on / 20s off x 16

  1. kb/db snatch (alt hand)
  2. kb/db squat
  3. kb/db hang clean&jerk
  4. kb/db lunge (alt leg)

Use same kb/db on each movement.

(Tehoalue 3-4, asteikko 1-5)

 

Ti 19.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • add weight from prev week

b) e2m x 4

  • 3x Push press (heavy)
  • +110% Press 1rm
  • add weight from prev week

c) Core work

5x 40s on/ 20s off

  • plank plate drag

 

Ma 18.11.

a) e2m x 4 Clean pull

  • 1x 3
  • 2x 2
  • 1x 1 (extra heavy)
  • 100-120% 1rm + add weight from prev week

b) e1,5m x 10

  • 2x power clean
  • find heavy double + add weight from prev week

c) ”Dirty thirty”

For time

  • 30 bxj
  • 30 jumping pull up
  • 30 kbs @24/16kg
  • 30 lunges
  • 30 k2e
  • 30 push press@ 20/15kg
  • 30 back extensions
  • 30 wb @20/14lb
  • 30 burpee
  • 30 Du’s

Max effort! Scale if needed!

 

Extra:

Lähdön jälkeen omalla ajalla tehtävä MU accessories:

3-5 rds, rest as needed

  • 10 banded hollow lat pulldown
  • 5 hollow rock + hip extension
  • 5-10 ring dip
  • 5-10 false grip ring row

 

Su 17.11.

Lepo

 

La 16.11.

a) e2m x 4 OHS

  • 2×2 @ mid/heavy
  • 2×1 @ heavy
  • add weight from prev week

b) emom 10

  • 2x tempo snatch @easy weight

c) e75s x 10

  • 2x snatch @ load up max 80%1rm

 

Pe 15.11.

a) Skill practice 20 min

  1. rope/peg board climb
  2. Du’s

b) 90 sec on / 15 sec off x 12

1. Set

  • 12/9 cal row
  • 5 Rower over burpee

2. set

  • 10 weighted box stepup (plate)
  • 10m inchworm

3. set

amrap ”Cindy”

  • 5 pullup
  • 10 pushup
  • 15 airsquat

HUOM! Tämä harjoitus tarkoitus tehdä sykealueella 3-4 (1 kevyt-5 kovaa). Skaalaa tarvittaessa toistoja/kuormaa.

 

Lisäharjoitus

Lähdön jälkeen optio vetää omatoiminen pk-harjoitus.

  • kesto 35 min
  • sykealue 50-75%hr max

 

To 14.11.

Lepo

 

Ke 13.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • 1-2 reps tank, add weight from prev week

b) e2m x 4

  • 3 Heavy push press @110% press 1rm + add weight from prev week

c) Core

Tabata 20s on/10s off x 8

  • Russian twist@plate/kb/db

 

Ti 12.11.

a) E2Mx 4 Clean pull

  • 1×3
  • 2×2
  • 1×1 (extra hevy)
  • 100-120% 1rm add weight prew week

b) E1.5M x10

  • 2x power clean @find heavy double
  • add weight from prev week

c) Open 13.2

AMRAP 10

  • 5 STOH 52.5/35kg
  • 10 DL
  • 15 BXJ

scale kg if needed, max effort!

 

Omalla ajalla lähdön jälkeen tehtävä
Mu accessories extra!!
3-5 Rds rest as needed

  • 10 Banded hollow pull down
  • 5-10 ring hi kipping
  • 5-10 ring dip
  • 5-10 false grip ring row

 

Ma 11.11.

45” on 15” off x 50

  • Row (easy)
  • Farmer walk pinch grip @plate
  •  Wb side throw
  • ski, bike, run, assault(easy)
  • plate oh walk
  • banded (knee) walk forward
  •  box step over
  • abmatsit up
  • sled push or pull (walking only)
  • dual db frontrack walk

Lisäharjoitus!

Lähdön jälkeen optio vetää omatoiminen pk-harjoitus

  • kesto 35 min
  • 50-75%max hr

 

Su 10.11.

Lepo

 

La 9.11.

Open 20.5

 

Pe 8.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • 1-2 reps tank

b) e2m x 4

  • 3x push press (heavy) @+110%press 1rm

c) Core work

emom 5

  • 10-15 plate situp

 

To 7.11.

Lepo

 

Ke 6.11.

a) e2m x 4 Clean pull

  • 1x 3
  • 2×2
  • 1×1 (extra heavy)

b) e1,5m x 10

  • 2x power clean @find heavy

c) emom 10

  • even: 5x stoh @60/40kg
  • odd: bar over burpee

 

Ti 5.11.

45 s on / 15 s off x 50

  1. row (easy)
  2. Farmers walk @dual kb
  3. Wb side throw
  4. ski, bike, run (easy)
  5. plate oh walk
  6. banded walk (knee)
  7. box step up
  8. abmat situp
  9. sled push or pull (walk)
  10. Dual kb front rack walk

 

Ma 4.11.

a) e2m x 4 OHS

  • 2 x 2 @mid/heavy
  • 2 x 1 @ heavy

b) emom 10

  • 2x tempo snatch @easy weight

c) e75sec x 10

  • 2x snatch @max load 75%1rm
  • focus on technique

 

Su 3.11.

Lepo

  • klo 11.00 Aamuflowjooga
  • klo 18.35 Yin90’

 

La 2.11.

Open 20.4