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

 

Ma 21.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) 20 min emom

  • 0-5min: 5 power clean (touch&go)
  • 5-10: 3 pc (increased weight)
  • 10-15: 1 pc (every 30 sec)
  • 15-20: 5 pc (decreased weight)

2) Conditioning

  • 800m run
  • rest 1,5 min
  • 600m run
  • rest 1 min
  • 400m
  • rest 30 sec
  • 200m

 

Su 20.8.

Mobility/ Rest day

Mobility of the day

  • klo: 18.30 Yin 90’/ Inka (Joogasali)

 

La 19.8.

Päivän lähdöt:

  • Valmennus klo: 10.00
  • Open gym klo: 11.00-14.00

1) 4 rounds (rest as needed)

  • 20 Ghd situps/ V -ups
  • 2-3 wall climbs/ Box climbs
  • 400m run
  • tc 20min

2) Ohs

  • e3m
  • 5 sets of 3
  • as heavy as form allows

3) 40s on/ 20s off for 8 rounds

  • Du’s
  • kbs

 

Pe 18.8.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

1) Hang squat snatch

  •  For 15 mins practice your doubles

2) Deadlift

  • E3m
  • 1x 5, 1x 3, 1x 1+

3) 30s on/ 30s off for 10 rounds

  • Double kb lunge walk (f.r)
  • Burpee

 

To 17.8.

Päivän lähdöt:

  • klo: 6.30/9.00/17.00/19.00

 

1) Push press

  • E3m
  • 1x 5, 1x 3, 1x 1+

 

2) 4-5 rounds (rest as needed)

  • 5-8 seated press (pick weight)
  • 3-5 strict pull ups (weighted)
  • 3-5 ring dips (weighted)
  • max rep hanging leg raises

 

Ke 16.8.

Mobility/Rest day

Mobility of the day

  • klo 19.15 YinJooga 90’/ Noora (Joogasali)

 

Ti 15.8.

Päivän lähdöt:

  • klo: 6.30/9.00/17.15/19.00

1) 30s on/30s off for 8 rounds

  1. snatch balance
  2. ohs

Use light to moderate weights.

2) Back squat

  • E3m
  • 1x 5, 1x 3, 1x 1+

3) Tabata, alternating 2 movements

  • Air squat
  • Mountain climber

 

Ma 14.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) 15 min Emom

  1. 10-15 double kbs @ 2x 16/12kg
  2. 5-10 Hspu/pike push up
  3. weighted walk/run @20kg plate (max distance)
  4. abmat situp (max rep)
  5. rest

2) 60s on 15s off for 15 minutes

  1. Rope climb
  2. Plank with plate (pick weight)
  3. Box over jump
  4. Sitting oh plate hold (pick weight)

 

Su 13.7.

Päivän lähdöt:

  • Klo 17.30 Valmennus
  • klo 18.30-20.00 Open gym

1) Clean pull

  • E1,5m
  • 6x 3
  • focus on technique

2) Clean

  • For 20min
  • find heavy 2

 

La 12.8.

Mobility/Rest day

 

Pe 11.8.

Päivän lähdöt:

  • 6.30/9.00/18.30

1) Deadlift

  • e3m
  • 2x 3, 1x 3+

2) 5 rounds (rest as needed)

  • 5 Front squat @ 65% of fs
  • 10-15 Ghd Back extensions
  •  10 Wb
  • max rep T2b

 

To 10.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

 

1) Kipping technique & pull up/mu progressions

  • practice for 30 min

 

2) Conditioning

  • Run 2x 1250m (Kerta -talon ympäri, Pikkolon kautta)
  • Rest 3 min between runs

 

Ke 9.8.

Päivän lähdöt:

  • klo 6.30/9.00/18.00/19.00

1) Split jerk (behind the neck)

  • For 12 minutes
  • Easy sets of 3
  • focus on technique and quality

2) Push press

  • E3m
  • 2x 3, 1x 3+

3) For time

4 rounds

  • 12 kb/db snatch (pick weight)
  • 20 Du’s (tc 60 sec efforts)
  • 12 Push jerk @ 42,5/30kg

 

Ti 8.8.

Mobility/ Rest day

Mobility of the day

  • klo 6.30 Yin 60’/ Noora (Joogasali)
  • klo 19.15 Yin&Yang 90’/ Hanne (Joogasali)