La 27.4.

a) e2,5m x 5

  • 5x deadlift @90% 5rm + add weight from prev lift

b) e1,5m x 20

  1. 5 chin up (strict/weighted/negative)
  2. 10-20 Rotating v-ups
  3. 10 bent row @bar+weight
  4. 10-20 back extensions (+arms)

 

Pe 26.4.

a) emom 8

  • 1x hang PS + 1x PS + 1x snatch
  • @easy/mid weight, focus on speed

b) e1,5m x 8

  • 2x snatch
  • @find heaviest set of the day

c) Speed work e3m x 6

1. set

emom 3

  • 10m skater jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • 400m run afap

Scale if needed!

 

To 25.4.

rest

 

Ke 24.4.

a) skill practice 20 min

  • hs/ hs walk progressions

b) 3-4 rds, rest as needed

  • 30 du’s/45 sec practice
  • 5+5 kb/db windmill
  • 10-15 banded pull throughs
  • 7+7 db/kb push press (split jerk position)
  • 10-30 sec hanging flutter kicks

 

Ti 23.4.

a) e2,5m x 5

  • 5x FS @90% 5rm + add weight from prev lift

b) e2m x 4

  • 5x tempo BS @70% 1rm
  • 3 sec down, afap up

c) e2m x 5

  • 5x press @90% 5rm + add weight from prev lift

d) Core work

emom 8

  • 30 sec abmat situp
  • 30 sec plank + knee to elbow taps

 

Ma 22.4.

Vietä vappaapäivä ulkoillen ja chillaillen, taikka tule Open gymille (oma avain tai sovitut kimppatreenit) tekemään rästejä! <3

 

 

 

Su 21.4.

rest

 

La 20.4.

Snatch technique day

a) emom 5

  • 5x ohs @bar

b) emom 5

  • 5x snatch balance @bar

c) emom 5

  • 3x snatch segment high pull @bar
  • stop under knee, hip, chest

d) emom 5

  • 2x muscle snatch + 3x power snatch @bar

e) emom 5

  • 3 pos snatch @bar

f) emom 5

  • 1x snatch high pull + 1x power snatch + 1 x snatch
  • @easy weight

g) e1,5m x 5

  • 1 x snatch
  • @find heaviest lift of the day

 

Pe 19.4.

a) skill practice 20 min

  • bar/ring MU training/progressions

b) 3-4 rds, rest as needed

  • 30 du’s/ 45 sec practice
  • 2-3 skin the cat
  • 10 kb/db floor bench press
  • 5m+5m lateral banded walk with airsquat
  • 8-10 ring row, slow release

 

To 18.4.

rest

 

Ke 17.4.

a) e2m x 4

  • 3x banded tempo BS @50%
  • 3s down, 3s hold, 3s up

b) e2m FS

  • 5 x 5 @50% 5rm

c) e2m Press

  • 5 x 5 @50% 5rm

d) Core work

2 rounds

  1. 30 sec Lying leg rises
  2. 30 sec reverse crunch
  3. 30 sec flutter kicks
  4. 30 sec elbow to knee
  5. 30 sec V-ups
  6. 30 sec leg pull in
  7. 30 sec plank hold
  8. 60 sec REST

 

Ti 16.4.

Clean technique day

a) emom 6

  • 1x clean deadlift + 1x clean pull + 1x clean high pull
  • @easy weight

b) emom 5

  • 2x high hang PC + 2x Tall Clean (fast down)
  • @easy weight

c) emom 5

  • 1x high hang clean + 1x hang clean + 2x power jerk
  • @easy weight

d) e1,5m x 6

  • 2x clean&jerk (split)
  • @moderate weight

e) e1,5m x 6

  • 1x Clean
  • @find heaviest lift of the day

 

Ma 15.4.

For 45 min work with partner

  1. 20/15 cal Row
  2. 45 sec Battle rope
  3. 10 PS syncro @45/25kg
  4. 20m Sled push @partners weight
  5. 2 rope climb
  6. 10 sledge hammer tire hit syncro
  7. 10 clean&jerk syncro  @45/25kg
  8. 30m farmers walk, pinch grip @2x plate
  9. 25 kbs syncro @24/16kg
  10. 20 wb syncro
  11. 25 abmat situp syncro

Go by feel, rest as needed

 

Su 14.4.

rest

 

La 13.4.

a) Skill practice 20min

  • Pull up progressions: kipping/butterfly/c2b etc..

b) 3-4 rds, rest as needed

  • 30 Du’s / 45 sec practice
  • 5+5 kb/db ohs
  • 8+8 single leg hip thrust (wb under upper back)
  • 8-10 plate squat (+rotation L&R)
  • 10 banded hollow hold + lat pulldown

Pe 12.4.

a) e2m x 4

  • 3x banded tempo BS @60%
  • 3s down, 3 sec hold, 3 sec up

b) e2,5m x 5

  • 5x FS @90% 5rm + add weight from prev week

c) e2m x 5

  • 5x press @90% 5rm + add weight from prev week

d) Core work

Tabata 20s on/ 10s off x8 alternating:

  1. mountain climber
  2. plank hold

 

 

To 11.4.

rest

 

Ke 10.4.

a) e1,5m x 6

  • 3x split jerk (from rack)
  • find heavy triple, no failures!

b) e1,5m x 7

  • 2x clean
  • find heaviest lift of the day

c) For time

21-15-9

  • push up
  • du’s
  • bxj

Max effort!

 

Ti 9.4.

a) e2,5m x 5

  • 5x deadlift @90% 5rm + add weight

b) e1,5m x 20

  1. 5 pull up (strict, weighted, negative..)
  2. 10x weighted situps
  3. 9+9 db/kb renegade row
  4. 10x GM with plate

 

Ma 8.4.

a) emom 8

  • 2x pause power snatch + 2x ohs
  • pause 3 sec below knee
  • from 50% PS 1rm, add weight every 2 rounds

b) e1,5m x 8

  • 1x power snatch + 2x snatch
  • 2x 65%, 2x 70%, 2x 75-80%, 2x 85% (+ add weight 2,5% from prev week)

c) Speed work, e3m x 6

1. set

emom 3

  • 5x kb weighted sumo jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • row 40/35 cal afap!

Scale if needed!