La 16.9.

Päivän lähdöt:

  • klo: 10.00 Valmennus
  • klo: 11.00-13.45 Open gym

1) Deadlift

  • E3m
  • 1x 5, 1x 3, 1x 1+

2) 4-5 rounds (rest as needed)

  1. 5-8 Double kb front squat
  2. 10-12 T2b/T2r
  3. 3-5 squat clean (pick weight)
  4. 25+ Du’s

 

 

Pe 15.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

1) Pull up (weighted)

  • e2m x 5rds
  • 5+

2) 45s on/ 15s off x 4 rds

  1. skin the cat
  2. russian worm
  3. lateral lunges (optional weight)
  4. hs hold

3) 30s on/30s off x 4 rds

  1. Row cal
  2. Kbs
  3. Medball slam

 

To 14.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.15

1) Press behind the neck

  • For 10 mins
  • triples

2) Push press

  • E3m
  • 1x 5, 1x 3, 1x 1+

3) E3m x 5rds

  • 5 ohs (from ground)
  • 200m run
  • rest for remaining time

 

Ke 13.9.

Mobility/Rest day

Mob of the day

  • klo 17.30 Afterwork flow 90′ (Joogasali)
  • klo 19.15 Pilates 60′ (Akrobatiasali)
  • klo 19.15 Yin 90′ (Joogasali)

 

Ti 12.9.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) Power clean+jerk

  • e2,5m
  • 5 x 3 @55%->

2) Back squat

  • e3m
  • 1x 5, 1x 3, 1×1+

3) Amrap 10′

  • 6 sdhp @ ahafa
  • 8 b.o.b
  • 10 k2e

 

Ma 11.9.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) Snatch high-pull

  • For 20min find mid-heavy triples

2) 60s on/15s off x 4rds

  • rope climb
  • lateral band walk
  • row
  • banded core hold

3) Tabata

  • Reverse plank hold
  • Plank hold

 

Su 10.9.

Päivän lähdöt:

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

1) Run+Thrusters (tc 20min)

800m Run

then,

E2m

  • 5 x 5 Thruster @ ahafa

then,

800m Run

 

2) 40 on/20 off x 3 rounds

  • hspu
  • pistol squat
  • kbs
  • abmat situp

 

la 9.9.

Mobility/Rest day

 

 

Pe 8.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

1) Deadlift

  • e3m
  • 3x 3

2) Ohs (bb from the ground)

  • e2m
  • 5x 3-5

3) Amrap 12′

  • 8 Hang power snatch@ ahafa
  • 10 steps Oh lunge walk @20/10kg plate
  • 12 Burpee on plate
  • 10 steps Backward lunge walk  @20/10kg plate

 

To 7.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.15

Clean

  • For 20min find heavy 1 of the day

Static hold for 12 minutes

  • Chin up hold
  • Handstand hold
  • Bottom of the squat hold
  • Bottom of the push up hold (3 cm chest off the ground)
  • go for max holds, rest as needed!

 

Ke 6.9.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.00

1) Push press

  • e3m
  • 3x 3

2) Behind the neck jerk

  • e2m
  • 5x 3-5 push or split jerk

3) 40s on/ 20s off x 3 rounds total

  1. Hs walk around the box (toes on box)
  2. False grip ring pull up / ring row
  3. L-sit hold (max hold/several attempts if necessary)
  4. Double kb bench press (pick weight)

 

Ti 5.9.

Mobility/Rest day

Mob of the day

  • klo 6.30 Yin60′
  • klo 19.15 Yin + trigger 75′
  • Joogasali

 

Ma 4.9.

Päivän lähdöt:

  • Klo: 6.30/9.00/18.15/19.15

1) Back squat

  • E3m
  • 3x 3

2) Mäkivedot

  • E3m x 5
  • Mäkiveto kiihdyttäen ylös, kevyesti rullaten alas
  • vedot 6-tien viereisellä pyörätiellä
  • loppuaika lepoa

3) Tabata

  • Kippi
  • Saksihypyt

 

Su 3.9.

Päivän lähdöt:

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

Technique Day

  • Snatch (power and/or squat)

 

 

La 2.9.

Päivän lähdöt:

  • klo: 10.00/14.30
  • klo: 11.00-15.30 Open gym

1) Deadlift

  • e3m
  • 3x 5

2) Front squat

  • 5x 5
  • bb from the ground

3) 30s on/ 30s off x 10rds 

  • wb
  • t2b

 

Pe 1.9.

Mobility/Rest day

Mob of the day

  • klo 18.35 Yin 60’/ Noora (Joogasali)

 

To 31.8.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/19.00

 

1) Push press

  • e3m
  • 3x 5

2) Amrap 16′ 

  • 10 pull up/ring row
  • 200m run
  • 5 hspu/pike push up/ strict press
  • 25 Du’s/50 Su’s

 

Ke 30.8.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/19.00

1) Clean pull

  • For 15′ find mid-heavy triple

2) E 1,5 m x 10 rds

  • 1 hang power clean + 1 power clean below the knee + 1 clean&jerk
  • add weight, focus on technique!

3) Chin up hold

  • 3x max hold
  • rest 1-2 min between sets

 

Ti 29.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) 30s on/ 30s off x 10 rds

  1. Shuttle run+ burpee
  2. Ohs (from rack)

2) Back squat

  • e3m
  • 3x 5

3) 4 rounds with partner (tc 25min)

  • 1-2 rope climb (alt. with your partner)
  • 8-10 assisted glue-ham raise
  • 50m+50m partner carry (or odd object)
  • 10 kb/db snatch (pick your weight, perform movement alternately, both do 10 reps alt.hands)
  • 10 medball situp with partner (both do 10 reps)

 

Ma 28.8.

Mobility/Rest day

Mobility of the day

  • klo 10.00 YinJooga 90′
  • klo 18.30 IlmaJooga Yin&Yang
  • klo 19.15 Astanga Jooga