Pe 11.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy

b) emom 10

  • 1x snatch high pull + 1x p.snatch + 1x snatch drop @easy weight

c) e75sec x 10

  • 1x snatch @ load up to 80-90%

Ke 9.10.

a) E2M BS ladder

  • 7-5-3-5-7
    1-2 reps tank

b) E2M x4

  • 6x Push press
    n.100- 110% press 1rm.

c) Core work
30” on 1 ́off x 4

  • Hang L-sit

 

Ti 8.10.

a) e2m x 4

  • 3 clean pull @100-120%clean 1rm

b) e1,5m x 10

  • 3 rds: 3 Clean @easy
  • 3 rds: 2 Clean @mod
  • 4 rds: 1 Clean @ heavy

c) e1,5m x 9

1. Set

  • 40 Du’/ 30sec practice + 20 kbs @16/12kg

2. set

  • 10 box over jump + 15m hs walk/ 30m bear walk

3. set

  • 10 c&j @mb +10/8 cal row

 

Ma 7.10.

45” on 15” off x 40

  • Row (easy)
    plate(pinch grip) suitcase carryL
  • plate (pinch grip) suitcase carryR
  • ski, bike, assault(easy)
  • one kb oh walk L
  • one kb oh walk R
  • box step up
  • Abmat sit up
  • sled push or pull (walking only)
  • 2kb frontrack walk

Lisätreeni

  • 35 min pk harjoitus, sykealue 50-75%hr max

 

Su 6.10.

lepo

klo 11.00 AamuFlow 90′ (Joogasali)

klo 18.35 Yin 90′ (Joogasali)

 

La 5.10.

a) 20 min skill practice

  • mu/ mu progressions

b) 4 rds rest as needed

  1. 30 sec Du’s
  2. 10 bar ab roll (wide grip)
  3. 10 hip pop
  4. 10 bar dip
  5. 10 aussie pullup / c2b

c) Lisäharjoitus

  • 30 min pk harjoitus, sykealue 50-75% hr max

 

Pe 4.10.

a) e2m x 4

  • 8 BS @50% 1rm

b) e2m x 4

  • 8 Push press @50% 1rm

c) Core work

3 rds

  • 30 sec abmat
  • 30 sec side plank R
  • 30 sec side plank L
  • 30 sec back extension
  • 30 sec superman hold
  • 30 sec hollow rock
  • 1 min rest

 

To 3.10.

lepo

klo 18.15 Äijäjooga (Metsäsali)

klo 19.15 Notkeempi ruoto (Metsäsali)

 

Ke 2.10.

Clean technique day

 

Ti 1.10.

45 sec on/ 15 sec off x 50

  1. row
  2. kb suitcase carry L
  3. kb suitcase carry R
  4. ski, bike, assault
  5. single kb oh walk L
  6. single kb oh walk R
  7. Du’s /Su’s
  8. abmat situp
  9. front rack weighted walk @plate
  10. 1-2 rope climb

 

Ma 30.9.

Snatch technique day

 

Su 29.9.

lepo

klo 11.00 AamuFlowJooga 90′ (Joogasali)

klo 18.35 Yin 90′ (Joogasali)

 

La 28.9.

a) BS ladder

  • 8-6-4-6-8

b) e2m x 4

  • 6 Push press @85-90% press 1rm

c) Core work

5 rds

  • 20 sec jack knife
  • 20 sec hollow rock
  • 40 sec rest

 

Pe 27.9.

a) emom 10

  • 2 power clean + 2 power jerk @add weight

b) e1,5m x 8

  • 2 rds: 3 c+j @easy
  • 2 rds: 2 c+j @ mod
  • 4 rds: 1 c+j @ heavy

c) For time

  • 1 thruster @40/25 kg
  • 10 wb
  • 2 thruster
  • 9 wb
  • 3 thruster
  • 8 wb
  • etc…
  • last set:
  • 10 thruster
  • 1 wb

 

To 26.9.

lepo

klo 18.15 Äijäjooga (Metsäsali)

klo 19.15 Notkeempi ruoto (Metsäsali)

 

Ke 25.9.

a) e2m x 4

  • 3 clean pull @ 100-120% clean 1rm

b) 45” on/ 15” off x 30

  1. row (easy)
  2. kb suitcase carry L
  3. kb suitcase carry R
  4. ski, bike, assault (easy)
  5. single kb oh walk L
  6. single kb oh walk R
  7. Du’s /Su’s
  8. abmat situp
  9. weighted walk (anyhow) @ plate
  10. 1-2 rope climb

 

Ti 24.9.

a) e2m x 5

  • 3 ohs @find heavy

b) emom 10

  • 1 hang power snatch + 1 power snatch + 1 snatch drop @easy-mid weight

c) e1,5m x 8

  • 2 pause snatch (2 s below knee) @max 85% 1rm

 

Ma 23.9.

a) 20 min Skill practice

  • bar mu / progressions

b) 4 rds

  1. 30 s Du’s
  2. 10 bar ab roll (wide grip)
  3. 10 hip pop (on floor)
  4. 10 bar dip
  5. 5-10 aussie pull up/ c2b

c) Omavalintainen lisäharjoitus

  • 30 min pk, syke n 50-75% hr max

 

Su 22.9.

lepo

klo 18.35 Yin 90′ (Joogasali)