To 13.12.

rest

Ke 12.12.

A) BS e2,5m

• 1 x 3 @70%
• 1 x 2 @80%
• 1 x 2 @90%
• 1 x 2 @95%

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 (s.g)@n 65%press 1rm +2,5kg prev week

D) emom 10′ core work

1. 15 weighted situps
2. 20 alt bird dog

Ti 11.12.

A) emom 5

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

B) emom 5

• 1 Clean & power jerk @n70-80% push press 1rm

C) e1,5m x 6

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

D) For time

21-15-9

• SDHP
• push press
• Du’s

@bar weight 42,5/30kg

Max effort!

Ma 10.12.

A) Deadlift e2m

• 1 x 5 @70%
• 3 x 5 @80%

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

1. 3+3 Tgu/Tgu training
2. 5 pull up, extra wide grip (banded/strict/weighted+add weight prev week)

C) emom 10, core work

1. 10-15 wb wall slam situp
2. 15-20 floor windshield wipers

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