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

 

Ma 8.1.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1) Behind the neck jerk

  • e2m
  • 5 x 3
  • @ 70-75%

2) 3 rounds x e3m

  1. 5 stoh + 60s bar facing burpee
  2. 10 double kb h.p + 60s t2b
  3. 5 ring push up + 60s Du’s

Rest for remaining time of each set.

 

Su 7.1.

Mobility/ Rest day

 

La 6.1.

Päivän lähdöt:

  • klo 11.00 Valmennus
  • klo 10.00-15.00 Open gym

1) E75sec x 6

  • 2 muscle snatch + 2 snatch balance

2) Emom 9

  • 1 snatch
  • ahafa

3) 4-5 rounds

  • 3-5 Power snatch
  • 5+ pull ups (weighted)
  • 3-5 Gm
  • 15-20 Ghd situps

 

Pe 5.1.

Päivän lähdöt:

  • klo: 6.30/9.00/17.00/18.00

1) Clean deadlift

  • e3m
  • 5 x 4 @75+%

2) Front squat

  • e3m
  • 5 x 4 @85%

3) For time

5 rounds

  • 10 wb
  • 10m Twisted bear crawl
  • 10 box over jumps
  • 10m Twisted bear crawl

 

To 4.1.

Mobility/ Rest day