La 14.10.

Päivän lähdöt:

  • klo: 12.30 Valmennus
  • klo:10-12.30 ja 13.30-16.00 Open gym

1) Row

  • For 12 min
  • max distance

Rest for 3 min

2) Emom 12′

  • 5+ hspu/10 regular push up
  • 2-3 High box jumps
  • 1 rope climb (4m)
  • 4-6 alt. pistol squats

3) For 12 minutes (rest as needed)

  • 3x 20m banded walk (forwards, backwards, lateral..)
  • 3x 10 Hollow handstand pose, scapular push up (scaled: on box)
  • 3x 10-30s Aussie pull up hold (c2b)
  • 3x 10-30s L-sit hold (floor, rings, on box, parallettes…)

 

Pe 13.10.

Päivän lähdöt:

  • klo: 6.30/9.00/16.15/19.15

1) Deadlift

  • e3m
  • 1x 5, 1x 3, 1x 1+

2) E1,5m x 10 rds

  •  1 clean pull + 1 clean + 1 fs
  • add weight-> ahafa

 

To 12.10.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.15

1) Behind the neck jerk

  • e2m
  • 2x 3 @50-60%
  • 2x 2 @60-70%
  • 1x 1 @75%

2) Push press

  • e3m
  • 1x 5, 1x 3, 1x 1+

3) 30s on/30s off for 12 min

  • pull up
  • abmat situp
  • wb

 

Ke 11.10.

Mobility/Rest day

Mob of the day

  • klo 17.30 Afterwork flow 90′
  • klo 19.15 Pilates (väline)
  • klo 19.15 Yin 90′

 

Ti 10.10.

Päivän lähdöt:

  • klo: 6.30/9.00/16.15/19.15

1) Power Snatch

  • for 20 min
  • singles @ 70-80%

2) Snatch pull

  • e2m x 5 rds
  • triples

3) Emom 12′

  • 3-5 tgu @plate (right hand)
  • 25+ Du’s
  • 3-5 tgu @plate (left hand)
  • 30s t2b/t2r

 

Ma 9.10.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1) Clean+ Jerk

  • for 15 min
  • triples @70-80% of c+j

2) Back squat

  • e3m
  • 1x 5, 1x 3, 1x 1+

3) Death by…

  • sdhp
  • shuttle run

 

Su 8.10.

Päivän lähdöt:

  • klo 16.30 Valmennus
  • klo 17.30 GST handstand
  • klo 17.30-20.00 Open gym

4 rounds

60s on/ 30s off

  1. Bxj
  2. Yoke walk
  3. Kbs
  4. Plate situp
  5. Row
  6. Burpee back roll
  7. Battlerope waves

 

La 7.10.

Mobility/ Rest day

 

 

Pe 6.10.

Päivän lähdöt:

  • klo: 6.30/9.00/16.15/18.15

1) Deadlift

  • e3m
  • 3 x 3

 

2) Amrap 20′

  • 4 Unbroken sets of ”Bear complex”
  • 400m run

1 set of Bear complex is:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 4 times, unbroken, without letting go of the bar or resting it on the ground. After completing 4 sets of BC, run 400m.

Increase the weight and rest as needed between each new round.  Score is rounds & reps, and max load.

 

 

To 5.10.

Päivän lähdöt:

  • klo 6.30/9.00/17.15/19.15

1) E1,5m x 10 rds

  • 1 hang power snatch + 1 power snatch+ 1 snatch balance
  • Focus on technique!

2) 3-5 rounds (Rest as needed)

  • 3-5 skin the cat
  • 8-12 kb snatch (alt hands)
  • 15-30s hanging hollow hold
  • 15+ V ups
  • 15-30s hanging arch hold
  • 8-12  double kb high pull

 

Ke 4.10.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

1) Back squat

  • e3m
  • 3 x 3

2) 30s on/30s off x 3 rounds (12 min)

  1. Ohs
  2. Abmat situp
  3. Front rack lunge walk
  4. t2b

Pick your weight, using same barbell on 1 & 3.

3) Tabata

  • lateral lunge
  • burbee

 

Ti 3.10.

Mobility/Rest day

Mob of the day

  • klo 6.30 Yin 60’ (Joogasali)
  • klo 19.15 Yin+ trigger 75’ (Joogasali)

 

Ma 2.10.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) Push press

  • e 3m
  • 3x 3

2) 4-5 rounds (rest as needed)

  • 2-3 wall climbs
  • 3-5 Strict pull up (⬆️ Weighted, ⬇️ Aussie pull up)
  • 3-5 Ring dips (⬇️ Box dips)
  • 5-8 Stoh (pick weight)
  • 30-45s Reverse plank hold (⬇️ Hip bridge+hands clasped under hips)

Go by feel! There’s 5 min tc per round!

 

Su 1.10.

Päivän lähdöt:

  • klo: 16.30 Valmennus
  • klo: 17.30-20.00 Open gym

1) Run Around the Block

  • 1250m run (easy pace)
  • Kertakaaren ympäri Pikkolon kautta

2) Clean

  • For 15 min find mid-heavy to heavy single

3) Run Around the Block 

  • 1250m run

 

La 30.9.

Mobility/Rest day

 

Pe 29.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

1) Gymnastic

  • skill practice for 20min

2) Deadlift

  • E3m
  • 3 x 5

 

To 28.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.15

1) E3m x 3 rounds

  • 5 Push press
  • 4-6 pistol squats (alt. leg)
  • rest for remaining time

2) Emom 16′

  • 10-15 push up
  • 25+ Du’s (or 45s max effort)
  • 3-5 Behind the neck jerk @light barbell
  • 10+ Bxj

 

Ke 27.9.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

1) Emom 15′

  • 3 pos Power snatch

2) Core conditioning 45s on/ 15s off

For 3 rounds/15 min

  1. Abmat situp
  2. Ghd back extension
  3. Side plank hold (30s+30s)
  4. Bear crawl
  5. Back bend bridge/shoulder bridge (dynamic)

 

Ti 26.9.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

1) Back squat

  • E3m
  • 3 x 5

2) For time

3 rounds

  • 400m run
  • 20 wb
  • 10 pull up

 

Ma 25.9.

Mobility/Rest day

Mob of the day

  • klo: 10.00 Yin 90′ (Joogasali)
  • klo: 18.15 Pilates (Joogasali)
  • klo: 18.30 IlmaJooga Yin&Yang (Akrosali)