Ke 4.9.

a) e2m X 4

  • 8 back squat @50% 1rm

b) e2m x 4

  • 8 push press @n 50% 1rm

c) Core work

Tabata 20s on/ 10s off x 8

  • bicycle crunch

 

Ti 3.9.

Clean tehnique day

 

Ma 2.9.

a) 30sec on/ 30 sec off x 10 (alternating 1. and 2.)

  1. dual kb dl @24/16
  2. Ring row

b) Cooperin testiin valmistava:

  • 400m run easy
  • rest 2min
  • 800m run easy
  • rest 2 min
  • 1600m run moderate
  • rest 2 min
  • 800m afap
  • rest 2 min
  • 400m afap

 

La 31.8. ja Su 1.9.

La  Rästi/Open gym avaimella

 

CF Imatran Valmentajien ja The Voiman ohjaajien TyKy -päivä, joten tänään ei valmennusta 🙂

Su

Lepo

 

Pe 30.8.

a) e2m BS ladder

  • 10-8-6-8-10

b) e2m x 4

  • 8 push press @n.80% press 1rm

c) Core work

30″ on/ 1′ off x 4

  • strict t2b/k2e

 

To 29.8.

a) Skill practice 20′

  • hs/hs walk

b) 4 rounds, rest as needed

  • 30″ Du’s
  • 10 resistance band superman
  • 20 hollow rock
  • 8-10 seated press behind neck (narrow grip)  @easy weight

 

Ke 28.8.

a) emom 10

  • 1 tall clean + 1 hang clean + 1power jerk

b) e1,5m x 7

  • 2x clean + jerk @find heavy

c) ”Hey Buddy”

For time

Cash in

  • 250m run

then,

5 rounds of

  • 10 lunges
  • 10 air squat
  • 10 sit up
  • 8 burpee

then,

Cash out

  • 250m run

Max effort!

 

Ti 27.8.

a) e2m x 4

  • 7 rom deadlift

b) e2m Pull up ladder

  • 3-2-1-2-3

c) Mäkijuoksu

  • e1,5m x 5
  • 6-tien viereinen pyörätie

 

Ma 26.8.

a) e2m x 5

  • 3 ohs @find heavy

b) emom 10

  • 1x snatch pull + 1x ps + 1x snatch drop @easy-mid weight

c) e1,5m x 6

  • 3 pos Snatch @add load every set, go heavy!

 

Su 25.8.

rest

 

La 24.8.

a) e2m BS ladder

  • 10-8-6-8-10 (1-2 reps tank)

b) e2m x 4

  • 8 Push press @n. 75-80% press 1rm

c) Core work

Tabata

  • russian twist

 

Pe 23.8.

a) emom 10

  • 1 tall clean + 1 hang clean + 1 power jerk @easy weight

b) e1,5m x 7

  • 2x clean + jerk @last set max 90% 1rm

c) ”Rosa”

For time

5 rounds

  • 10 hspu / scaled: dual kb/db seated press @heavy
  • 400m run

 

To 22.8.

rest

 

Ke 21.8.

a) e2m x 4

  • 7 rom deadlift

b) e2m Pull up ladder

  • 3-2-1-2-3

c) Mäkijuoksu

  • e1,5m x 5
  • 6-tien viereinen pyörätie

 

Ti 20.8.

a) e2m x 5

  • 3 ohs @find heavy

b) emom 10

  • 1x snatch pull + 1x ps + 1x snatch drop @easy-mid weight

c) e1,5m x 6

  • 3 pos Snatch @add load every set, max 85%1rm

 

Ma 19.8.

a) Skill practice 20 min

  • hs/hs walk

b) 4 rds rest as needed

  • 30 s Du’s
  • 10 Resistance band superman
  • 20 Hollow rock
  • n 50m Double kb oh walk

 

Su 18.8.

rest

 

La 17.8.

a) emom 10

  • 1 tall clean + 1 hang clean + 1 power jerk @ easy weight

b) e1,5m x 7

  • 2x clean & jerk
  • last set max 90%1rm

c) ”Surfer on acid”

For time

3 rounds

  • 400m run
  • 21 burpee

Max effort!

 

Pe 16.8.

a) e2m x 4

  • 6 rom deadlift @mid/heavy loading

b) e2m pull up ladder

  • 3-2-1-2-3
  • weighted

c) Mäkijuoksu e1,5m x 5

  • 6-tien viereisen pyörätien mäki
  • veto ylös, rullaten alas

 

To 15.8.

lepo