Ma 29.1.

Päivän lähdöt:

• 6.30/9.00/18.15/19.15

1) Snatch pull

• e2,5m
• 5 x 5
• @ahafa

2) Back squat

• e3m
• 1x 4@80%
• 2x 3@85%
• 2x 2@ ahafa

3) 30s on/30s off x 10

• Front rack lunge walk
• T2b

Pick weight/item

Su 28.1.

Mobility/Rest day

La 27.1.

Päivän lähdöt:

• klo 11.00 Valmennus
• klo 10.00-15.00 Open gym

60s on/ 30s off x 4rds

1. Hs hold (free/wall)
2. Squat therapy
3. Ring rollout
4. Hang power c+j
5. Knee jumps
6. Hanging hollow hold+knee rise

Pe 26.1.

Päivän lähdöt:

• 6.30/9.00/16.15/18.00

1) Front squat

• e3m
• 3 x 4 @85%
• 2 x 3 @ahafa

2) 4-5 rounds (rest as needed)

• 3-5 hang snatch
• 8-10 b.o.b
• 6+6 single arm oh lunge walk
• 6+6 box step-ups (weighted)
• 30s Hollow rock

Pick weight/items.

To 25.1.

Mobility/Rest day

Mob of the day

• Klo 10.00 Pilates
• klo 18.15 ÄijäJooga (men only)
• klo 18.15 IlmaJooga
• klo 19.15 Movement&Mobility

Ke 24.1.

Päivän lähdöt:

• 6.30/9.00/17.15/19.15

1) Gym 

• For 30 min
• Shoulder/core skill & strenght

2) 30s on/ 30s off x 10 rds

• wb
• Knees to chest

Ti 23.1.

Päivän lähdöt:

• klo 6.30/9.00/18.00/19.00

1) Deadlift (snatch grip)

• E3m
• 5 x 4
• @ahafa

2) Clean & jerk

Rounds 1-5:

• e90sec
• 3 pos Power clean + 3 jerk

Rounds 6-10:

• e75sec
• 2 pos Power clean (above knee/floor) + 2 jerk

Rounds 11-15:

• emom
• 1 Power clean+jerk

Ma 22.1.

Päivän lähdöt:

• klo 6.30/9.00/18.15/19.15

4 Rounds A + B

4min on/ 2min off

A)

• 500m Row
• 1-3 Wall climb
• amrap Du’s

B)

• 400m Run (inside)
• 5-7 Pull up
• Amrap 1 arm kbs

La 20.1.

Päivän lähdöt:

• klo 11.00 Valmennus
• klo 10.00-15.00 Open gym

1) Hspu/Rope climb

• Practice for 10+10 min

2) e2,5m x 6 (alternate)

a)  5 seated press + 40s medball slams

b) 5+5 kb snatch + 40s russian twist

Pick weight/item.

Pe 19.1.

Päivän lähdöt:

• klo 6.30/9.00/17.00/18.00

1) Clean pull

• E2,5m
• 5 x 5
• ahafa

2) Back squat

• E3m
• 5 x 3
• @85+%

3) Tabata

• Sdhp @heavy kb

To 18.1.

Mobility/Rest day

Ke 17.1.

Päivän lähdöt:

• klo 6.30/9.00/17.15/19.15

1) E2m x 5 rds

• 5 Snatch Push press @45% of press
• + chin over bar max hold

2) 5 rounds (rest as needed)

• 10+10m single arm oh walk
• 5-8 false grip ring row
• 10-15 GHD back extensions
• 5-10 push up
• 1-2 high bxj

@ pick weight & object

3) Tabata

• planche
• reverse plank

Ti 16.1.

Päivän lähdöt:

• klo: 6.30/9.00/17.15/19.15

1) e1,5m x 6

• 2 power clean+ 2 fs + 2 jerk

2) Deadlift

• E2m x 5 rds
• 5 deadlift @ 50%
• + L-sit max hold

3) 30s on/ 30s off for 10min

• Kb snatch
• Du’s

Ma 15.1.

Päivän lähdöt:

• klo 6.30/9.00/18.15/19.15

1) Gym weaknesses

• Practice For 20 min
• kipping pull up, t2b, rings, mu…

2) emom 12’

• 10+10m banded walk
• 40s hs walk step-up
• 20+20s banded core hold
• 30-40s back bend progressions

Su 14.1.

Mobility/Rest day

La 13.1.

Päivän lähdöt:

• klo 13.00 Valmennus
• klo 10.00-18.30 Open gym

1) Run

• 3 x 800m
• rest 3 min between runs

2) 40s on/20s off for 12 minutes

• pistol squats (alt.leg)
• t2r
• bxj
• plate situps

Pe 12.1.

Päivän lähdöt:

• klo: 6.30/9.00/17.00/18.00

1) Handstand 

• Practice for 20min

2) E3M for 18 mins

Alternate:

A)

• 20 kbs @24/16kg
• 45 sec superman hold+band pull aparts

B)

• 8+8 kb snatch
• 45 sec hollow hold+lat pull downs

To 11.1.

Mobility/Rest day

Ke 10.1.

Päivän lähdöt:

• klo: 6.30/9.00/17.00/19.00

1) Back squat

• e3m
• 2x 8 @50/55%
• 3x 6 @60/60/65%
• + 5 (weighted) pull up after every set

2) Emom 15’

Rounds

1,4,7,10,13:      7 Sdhp

2,5,8,11,14:      5 Hang snatch

3,6,9,12,15:     3 Ohs

@ pick weight

Ti 9.1.

Päivän lähdöt:

• klo: 6.30/9.00/18.00/19.00

1) e1,5m x 6 rds

• 3 pos power clean + 1 jerk

2) emom 6

• 2 pos power clean + 1 jerk

3) E4m x 4 rounds

• 15 cal row
• 12 deadlift
• 9 hang power clean
• 6 hspu/pike push up
• use ahafa weights
• rest for remaining time