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

 

Su 27.8.

Päivän lähdöt:

  • klo 16.30 Valmennus
  • klo 17.30-20.00 Open gym

1) Gymnastic

  • Work on your weaknesses for 30′

2) Amrap 12′

  • 5 Pull up
  • 10 push up
  • 20m Oh lunge walk @20/10kg plate

 

La 26.8.

Päivän lähdöt:

  • klo 10.00 Valmennus
  • klo 11.00-15.00 Open gym

1)  Run 

  • 800m (easy pace)

2) 60s on/ 15s off x 3 rounds (13,5min)

  • Farmer walk @ 2x 10/20kg plate
  • High box climb overs
  • V -ups

3) Run

  • 800m ( moderate pace)

4) Static holds Amrap 15 min

  • Chin over bar hold
  • Bottom of the squat hold
  • Handstand hold, facing the wall
  • L-sit hold (on box or rings)

Go for max hold on each movement. Rest in between as needed!

5) Run

  • 800m ( choose your pace)

 

Pe 25.8.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

Push press

  • E2m
  • 5×5 @ 40-60% (90%rm)

Deadlift

  • E2m
  • 5×5 @ 40-60% (90%rm)

”Fast DT”

5 rounds for time

  • 12 deadlift
  • 9 hang power clean
  • 6 push jerk
  • @ 50/35 kg

 

To 24.8.

Mobility/Rest day

Mobility of the day

  • Klo: 18.30 Yin&Yang 90′ (Joogasali)

 

Ke 23.8.

Päivän lähdöt:

  • Klo: 6.30/9.00/18.00/19.00

1) Snatch pull

  • For 15mins
  • Find mid-heavy triple

2) E1,5m for 10 rounds

  • 1 power snatch + 1 snatch balance + 1 snatch
  • Focus on technique & speed

 

Ti 22.8.

Päivän lähdöt:

  • Klo: 6.30/9.00/18.15/19.15

1) Back squat

  • E2m
  • 5 x 5 @ 40-60% of 90%
  • 5+ Pull ups
  • rest for remaining time

2) 4-5 rounds

  • 1 min Tire flips
  • 5-8 Thruster (pick weight)
  • 100m weighted run @ 20kg plate
  • 2-3 Box jump (max height)
  • 20-25 Abmat situps