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

 

Ti 20.11.

Deload

50’ work, work…

  • 500/400m row
  • 3+3 tgu
  • 10 alt kb snatch
  • 2 bear complex@42,5/25kg
  • Run 8x around the gym
  • 15 push up
  • 10 pull up
  • 5 high bxj
  • 15 medball c&j

Not max effort, rest as needed!

 

Ma 19.11.

Deload

A) Emom 20’

  • 2-8 hspu
  • 25 Du’s
  • 2-5 Mu or 7 c2b/pull up
  • 10-15 pistol squat
  • rest

B) 3-4 rds, rest as needed

  • 45m farmers walk@plates, pinch grip
  • 5-10 ring dips
  • 1-2 rope climb
  • 5-10 stiff legged dl + row complex @double kb
  • 15+15m banded walk, forward/backward
  • 5 knee jump

 

Su 18.11.

rest

 

La 17.11.

A) Skill  practice 20’

emom/e1,5m/e2m

  1. MU (ring/bar), Pulls & dips etc
  2. Du’s

For quality, not max effort!

B) 3-4 rds, rest as needed

  • 20/15 cal Row
  • 10 pistol squat
  • 10 toes to rope
  • 10 kb/db floor bench press
  • 10 ring row, slow release

 

Pe 16.11.

A) BS e2,5m

  • 1x 6@70%
  • 1x 4@80%
  • 1x 3@90%
  • 1x 2@95%

B) FS e2m

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

C) Push press e2m

  • 4x 5@~70% +2,5kg prev week

D) emom 10’ Core work

  1. 15 weighted situps
  2. 20 superman plank

 

To 15.11.

rest

 

Ke 14.11.

A) emom 5

  • 1 high hang pc + 2 pc
  • @easy/mid weight +add if needed from prev week

B) emom 5

  • 1 C&J @70-75% jerk 1rm +2,5kg prev week

C) e1,5m x 6

1 Clean

  • 2rds 75%
  • 2rds 85%
  • 2rds 90%
  • of clean 1rm

D) For time

  • 10 thruster
  • 1 bar over burpee
  • 9 thruster
  • 2 b.o.b
  • 8 thruster
  • 3 b.o.b
  • etc…
  • last set:
  • 1 thruster
  • 10 b.o.b

@42,5/25kg

Max effort!

 

Ti 13.11.

A) e1,5m x 10

  1. 5 ohs @easy/mid weight
  2. 5 chin up (band/strict/weighted)

+ 2,5-5kg prev

B) Deadlift e2m

  • 1x 5 @75%
  • 3x 4 @80%

C) Emom 10’

Core work

  1. 10-15 v-ups
  2. 15-20 floor windshield wipers

 

Ma 12.11.

A) e1,5m x 6

  • 1x power snatch + 3x snatch balance
  • easy weight/ fast drop +2,5kg prev week

B) e2m x 5

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

C) emom 18

With partner

  1. 10 tire flip
  2. 4x 10m wb sprint run
  3. 10 wb floor mash
  4. 2 rope climb
  5. 45” battle rope
  6. 10 bxj

 

Su 11.11.

Rest

 

La 10.11.

A) e1,5m x 6

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

B) e2m x 5

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

C) emom 12’

  1. 15/10 cal Row
  2. 8 box over burpee
  3. 30 Du’s
  4. 8 double kb/db thruster

Scale if needed!

 

Pe 9.11.

A) Skill practice

10 min

  • handstand/hs walk

10 min

  • pull up training (kipping, butterfly..)

B) 3-4 rds

  • 10 weighted step-overs
  • 5-10 bulgarian squat (weighted)
  • 10 lunge press (kb/db)
  • 15+15m lateral band walk
  • 10-15 ring push up

 

To 8.11.

rest

 

Ke 7.11.

A) BS e2,5m

  • 1x 8@65%
  • 1x 6@75%
  • 1x 4@85%
  • 1x 4@90%

B) FS e2,5m

  • 1x 4@80%
  • 1x 3@85%
  • 1x 3@90%

C) Push press e1,5m

  • 4x 5@~70%

D) emom 10

Core work

  1. 10-15 situp medball wall slam
  2. 45” hollow rock