Su 4.2.

Mobility/Rest day

Mob of the day

klo 18.35 Yinjooga 90’ /Suvi

La 3.2.

Päivän lähdöt:

klo 11.00 Valmennus
klo 10.00-15.00 Open gym

1) Snatch

e90sec x 5 rds

3 pos snatch (high hang/above knee/ground)

e75sec x 5 rds

2 pos snatch (mid thigh/ground)

emom 6

1 snatch

2) Amrap 14’

14 wb @14/20lb
8 pull up
6 hang power snatch @42,5/30kg

Pe 2.2.

Päivän lähdöt:

6.30/9.00/16.15/18.00

1) Deadlift (clean grip)

e3m
5 x 4 @ahafa (80%)

2) Clean

e90sec x 6 rds
2 pos squat clean (mid thigh/floor)
add loading after 2 sets

then,

For 10 min
Find heavy single

To 1.2.

Mobility/ Rest day

Mob of the day

klo 10.00 Pilates/ Noora
klo 18.15 Ilmajooga/ Hanne
klo 18.15 ÄijäJooga/ Suvi
klo 18.30 Pilates/ Aino
klo 19.15 Movement&mobility/ Suvi

Ke 31.1.

Päivän lähdöt:

6.30/9.00/17.15/19.15

For 45 min With running clock

1) Row

for 12 min
max distance in moderate pace

Rest 3 min

2) emom 12′

1-2 rope climb
10 bxj
1-3 skin the cat
6-10 alternating pistol squat

Rest 3 min

3) Run

1600m
toisin sanoen 2x 800m, juoksu tarkoitus suorittaa ulkona!!!

Ti 30.1.

Päivän lähdöt:

6.30/9.00/18.00/19.00

1) Push press

e3m
3 x 3 @75/80/85%
2 x 2 @ahafa

2) 4-5 rounds

60sec row
5-10 hspu/pike push up/regular push up
6-8 GM @20-25% of dl
6-8 stoh
10+ banded hip thrust

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

Hs hold (free/wall)
Squat therapy
Ring rollout
Hang power c+j
Knee jumps
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