WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a) 5x 1 Power Snatch+ 1 Snatch @85%
b) 5x 1 Clean @90%
c) 4x 1 Thruster @70% CJ 1RM
WU
Band Pull- Aparts 3x 6-10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
200m light run between sets
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice ( sarjojen väliin)
20min
b)
8 rounds
400m run
10 T2B
Cap 30min
WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a)
4x 2 Power Clean @80%
3x 3 Back Squat @80%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @75% 1RM CJ
WU
4 rds
10 Box Step- ups ( 5+5)
10 KB Snatch ( 5+5)
A) EMOM10
15 Burpee ( skaalaus kolmen välein alas)
B) AMRAP8
10 Steps OH walk @20/10 plate
10 Cluster @60/42,5
WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
KBs 3 rounds, 10 reps each
Swing
Deadlift
Clean & Press
Windmill
Snatch
go easy
A)
Pistol Squats 10- 1
HSPU’s 1- 10
Cap 15min
B)
Row 2000m for time
WU
Band Pull- Aparts 1x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
1x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats ( 10+10), Hip airplanes ( 10+10)
1x 10m Glute activation circuit fwd, back, lateral.
3x 10 ( 5+5) KB Clean & Jerk
20min
a)
4x 2 Power Clean @70%
3x 3 Back Squat @70%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @60% 1RM CJ
WU
Band Pull- Aparts 3x 6-10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
200m light run between sets
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice ( sarjojen väliin)
20min
b)
4 rounds
800m run
15 GHD Sit Ups
Cap 30min
HUOM! Lähdöt klo 10.00 ja 12.40
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 2x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @75%
b) 5x 1 Clean @80%
c) 4x 1 Thruster @70% CJ 1RM
WU
3 rds of 400m run and 300m row
” Filthy Fifty”
For time:
50 Box jump, 60/50
50 Jumping pull-ups
50 Kettlebell swings, @24/16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 30/ 20
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
HUOM! Klo 9.00 lähtö -> Open Gym
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
2x 10 each Muscle snatch & Behind the neck Press
20min
a)
4x 2 Power Clean @75%
3x 3 Back Squat @75%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @65% 1RM CJ
HUOM! Klo 9.00 lähtö -> Open Gym
WU
KBs 3 rounds, 10 reps each
Swing
Deadlift
Clean & Press
Windmill
Snatch
go easy
A) Pistol Squats 10x 3
B) For Time
21-18-15-12-9-6-3 Push Ups
3-6-9-12-15-18-21 Box Jumps
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice
20min
b)
7 rounds
400m run
20 T2B
Cap 30min
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a)
4x 2 Power Clean @70%
3x 3 Back Squat @70%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @60% 1RM CJ