Su 9.12.

rest

 

La 8.12.

A) Skill practice

For 10 min

  • handstand/hs walk practice

For 10 min

  • Pull up training (kipping, butterfly)

B) 3-4 rds, rest as needed

  • 25/20 cal row @heaviest gear 10
  • 5-10 bulgarian split squat (weighted)
  • 10 seated press @kb/db
  • 10 sldl @kb
  • 10-15 ring dip

 

Pe 7.12.

A) BS e2,5m

  • 1 x 5 @65%
  • 1 x 5 @70%
  • 1 x 5 @75%
  • 1 x 4 @90%

B) FS e2,5m

  • 3 x 6 @65%

C) e1,5m x 4

  • 5x press behind neck (s.g) @n65% press 1rm + 2,5kg prev week

D) emom 10 Core work

  1. 10 wb dead bug
  2. 45″ hollow rock

 

To 6.12.

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!

 

Ke 5.12.

A) emom 5′

  • 5 PC Tng @easy/mid weight, go fast!!

B) emom 5′

  • Clean & power jerk @n 70-80% push press 1rm

C) e1,5m x 6

  • 1 clean pull + 1 clean @n85% clean 1rm + add weight prev week

D) For time

  • 20m front rack lunge walk @double kb 16/24kg or bar 40/60kg
  • 20 pull up
  • 20 t2b
  • 15 kb/bar facing burpee
  • 15 c&j (anyhow) @kb/bar
  • 100 Du’s or 200 Su’s

Max effort!

 

Ti 4.12.

A) Deadlift e2m

  • 2 x 5 @65%
  • 3 x 5 @70%

B) e1,5m x 10 alternating 1) and 2)

  1. 3 + 3 TGU/ TGU training
  2. 5x pull up @extra wide grip (banded/strict/weighted)

C)

1. Tabata 8x 20s on/10s off

  • back extensions
  • butt-ups

2. Tabata 8x 20s 0n/10s off

  • mountain climber
  • body-saw

 

Ma 3.12.

A) e1,5m x 6

  • 1 x power snatch + 3 x snatch balance @easy weight, fast drop!!

B) e2m x 5

  • 1 x snatch pull + 1 x snatch
  • @75% +2,5kg prev week

C) emom 15′

  1. 10 left arm db/kb push press
  2. 10 right arm db/kb push press
  3. 15 goblet squat
  4. 20 V-ups
  5. rest

 

Su 2.12.

rest

 

La 1.12.

A) BS e2,5m

  • 1 x 5 @80%
  • 1 x 3 @85%
  • 1 x 2 @90%
  • 1 x 1 @100%

B) FS e2,5m

  • 1 x 5 @65%
  • 1 x 4 @75%
  • 1 x 4 @80%

C) e1,5m x 4

  • 5x press behind neck (snatch grip)
  • @65% press 1rm

D) emom 10 Core work

  1. 20x Russian twist
  2. 20x Back extension, butterfly movement

 

Pe 30.11.

A) emom 5′

  • 5 PC (tng) @easy/mid weight, go fast!!

B) emom 5′

  • Clean + power jerk @n.70-80% push press 1rm

C) e1,5m x 6

  • 1 Clean pull + 1 Clean @n 85% clean 1rm

D) For time

3rounds

  • 50 DU’s or 100 SU’s
  • 10 PC @60/40kg

Max effort!

 

To 29.11.

rest

 

Ke 28.11.

A) Deadlift e2m

  • 1x 4@70%
  • 2x 4@80%
  • 1x 4@85%

B) e1,5m x 10rds

  • 2+2 TGU/ TGU training
  • 5x pull up (extra wide grip)@band/strict/weighted

C) emom 10’ Core work

  1. 15 knee banded hip extensions
  2. 30-45s flutter kicks

 

Ti 27.11.

A) emom 6′

  • 2 Pause Snatch, 2″ stop@knee, 60% 1Rm

B) emom 10′

  • 1 Snatch
  • add weight every 2 set, go heavy!

C) emom 15′

  1. 6x 10m sprint run
  2. 10 seated kb/db press
  3. 10 goblet squat
  4. 10 ring row
  5. 10 bicep curl @bar (+weight)

 

Ma 26.11.

e10m x 4 (rest 2min between rounds)

1. For 10 min

  • row max distance

2. Emom 10

  • 1-2 rope climbs/practice

3. Amrap 10

  • Cindy: 5pull up, 10 push up, 15 air squat

4. Emom 10

  • 30 Du’s/ practice

Huom! Soutu ja Cindy vedetään 80-90%, sillä treeni uusitaan 2 vkon kuluttua, jolloin pitää olla varaa parantaa!

 

Su 25.11.

rest

 

La 24.11.

Deload

A) BS e2m

  • 1x 8@60%
  • 3x 6@65%

B) FS e2m

  • 3x 5@60%

C) Push press e2m

  • 4x 5@60%

D) emom 10 Core work

  1. 10-15 Ab rollout@bar
  2. 30”+30” side plank hold

 

Expired: SEURAAVA PERUSKURSSI TAMMIKUUSSA 2019

Pe 23.11.

Deload

OLY TECHNIQUE DAY

  • snatch
  • clean&jerk

 

To 22.11.

rest

 

Ke 21.11.

Deload

A) e3m x 12 (rest rem time)

1 set

  • 8x snatch grip deadlift @bw
  • 5x bar over burpee (hand release)
  • 10 russian twist@plate/kb/db/mb

2 set

  • 2 rounds Cindy
  • 5 pull up
  • 10 push up
  • 15 air squat

3 set

  • 10 v-ups
  • 30” superman hold
  • 30” hollow rock