Pe 16.3.

Päivän lähdöt:

  • klo 6.30/9.00/16.15/18.15

1) Snatch

  • For 20 min
  • find heavy single

 

2)  Back squat

  • e2,5m
  • 4 x 5 @70%

 

3)  Easy aerobic exercise for 10’

  • row/ ski/ run/ bike

 

To 15.3.

Mobility/Rest day

Mob of the day

  • klo 10.00 Pilates/ Noora
  • klo 18.15 Äijäjooga/ Suvi
  • klo 18.15 Ilmajooga/ Hanne
  • klo 19.20 Movement&mobility

 

Ke 14.3.

Päivän lähdöt:

  • klo 6.30/9.00/17.15/19.15

1)  Push press

  • e3m
  • 2 x 2 @90-95%
  • 2 x 1 @ahafa

2)  For time

21-15-9

  • stoh @42,5/30 kg
  • b.o.b

 

Ti 13.3.

Päivän lähdöt:

  • klo 6.30/9.00/18.00/19.00

1) Gym

  • Skill practice for 20 min
  • kipping pull up/ hspu/ mu..

 

2) Row w partner

  • 4 x 500m
  • alternate with your partner

 

ma 12.3.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1) emom 12’

  • 2 hang power clean & jerk + 2 clean & jerk
  • add loading after 3 sets

2) Front squat

  • e3m
  • 4 x 2 @90-95%

3) 30s on/60s off x 6

  • t2b/k2e/t2r

 

Su 11.3.

Mobility/Rest day

Mob of the day

  • klo 18.35 Yin90’/ Noora

 

La 10.3.

Päivän lähdöt:

  • klo 10.00/13.00

Open 18.3.

 

 

Pe 9.3.

Päivän lähdöt:

  • klo 6.30/9.00/16.15/18.15

 

1) Power snatch

a) e90sec x 4

  • 3 pos power snatch

b) e75sec x 4

  • 2 pos power snatch

c) emom 4

  • 1 power snatch

 

2) Deadlift

  • e3m
  • 4 x 2 @90-95%

 

3) Core

3-4 rounds

  • 10-15 ghd situps
  • 10 banded hip extension
  • 30+30s side plank + lower leg lifted

 

To 8.3.

Mobility/Rest day

Mob of the day

  • klo 10.00 Pilates/ Noora
  • klo 18.15 Äijäjooga/ Suvi
  • klo 18.15 Ilmajooga/ Hanne
  • klo 19.20 Movement&mobility

 

Ke 7.3.

Päivän lähdöt:

  • klo 6.30/9.00/17.15/19.15

1)  Handstand/ -walk

  • skill practice for 20’

2)  Amrap 15’

  • 4x 15m shuttle run
  • 3x wall climb
  • 2x 15m farmers walk (pinchgrip)
  • 10 Air squat

Use 2x10kg plates

 

Ti 6.3.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1)  Push press

  • e3m
  • 3 x 2 @90-95%

2)  4-5 rounds:

  • 1-2 rope climb
  • 3-5 power clean+jerk
  • 15-20 ghd situps
  • 20-30 Du’s
  • 45-60s hollow hs hold

 

Ma 5.3.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1)  Clean pull

  • e2,5m
  • 4 x 2 @ahafa

2)  Back squat

  • e3m
  • 2 x 2 @90-95%
  • 2 x 1 @ahafa

3)  Easy aerobic exercise for 10’

  • row/ ski/ run/ bike

 

Su 4.3.

Mobility/ Rest day

Mob of the day

  • klo: 18.35 Yin 90’/ Suvi

 

Pe 2.3.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/18.15

1) Front squat

  • e3m
  • 4 x 2 @90%

 

2) Emom 16’

  • 6+6 single legged deadlift
  • 5-10 pull up
  • 10-15 plate situps
  • 10 target burpee

 

To 1.3.

Mobility/Rest day

Mob of the day

  • Klo 10.00 Pilates/ Noora
  • klo 18.15 Äijäjooga/ Suvi
  • klo 18.15 Ilmajooga/ Hanne
  • klo 19.00 Pilates/ Aino
  • klo 19.20 Movement&mobility/ Suvi

 

Ke 28.2.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) Run/Row

-3 x 800m
-rest 2min between rounds

 

2) Partner assisted work:

4-5 rounds

-5 squat therapy

-30-60s free handstand

-banded chest openers

-hollow lat pulldown

 

Ti 27.2.

Päivän lähdöt:

  • klo 6.30/9.00/18.00/19.00

1) Deadlift

  • e3m
  • 4 x 3 @85-90%

2) 40s on/20s off x 16

  • Pistol squat
  • t2b/k2e
  • Kb front rack lunge walk
  • Superman rock

 

Ma 26.2.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1) Push press

  • e3m
  • 4 x 3 @85-90%

2) 4 rounds (rest as needed):

  • 5-8 hspu/pike push up
  • 10-15 ring row
  • 60 sec burpee shuttle run
  • 15m+15m oh walk

 

Su 25.2.

Mobility/Rest day

Mob of the day

  • Klo 18.35 Yin 90’