To 17.3.2016

WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion

Glute activation circuit 60sec each, hip flexor stretch 30 sec each, band pull- apart 30sec x2
15min

a) SNATCH

Work to 90% of 1RM Snatch for a single.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single (from previous exercise) is above 100kg. Hold Pause for 5 seconds.
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 15kg down if heaviest snatch single (from previous exercise) is below 100kg. Hold Pause for 5 seconds.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

a+b 25min

c) BACK SQUAT 4x 5

Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, decrease by 15kg down if heavy set of 5 is above 200kg.
For Drop Sets 3×5, decrease by 10kg down if heavy set of 5 is below 200kg.
Target 10kg increase / week if work sets are above 200kg.
Target 5kg increase / week if work sets are below 200kg.

d) STRICT PRESS 4x 3

Work at 50% of 1RM C&J.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

c+d 20min

Ke 16.3.2016

Dynamic WU+ band glute activation circuit.

6min AMRAP of
6 KB Clean+ FS+ Push Press- complex and 3 Pull Ups/ MU/ RR.

6min EMOM of
8 Deadlift @80/60 max 40%1RM+ 8 Push Ups.

6 min EMOM of
20 DU’s ( 40 singles)+ 2 HSPU

Ti 15.3.2016

WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion

Glute activation circuit, hip flexor stretch, band pull- apart
10min

a) CLEAN

Work to a single at 90% of 1RM C&J.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
15min

b) HANG POWER CLEAN CYCLING

After your Heavy Clean single, decrease weight to 60% of 1RM C&J
for 2 sets of Max Effort Reps in 30 seconds.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
5min

c) JERK FROM THE RIG 4×2

Work at 80% of 1RM C&J.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
10min

d) FRONT SQUAT 4×3

Work at 80% of 1RM Front Squat.
Target 5kg increase / week if work sets are above 120kg.
Target 2.5kg increase / week if work sets are below 120kg.
10min

e) For Time

3rds of

8 Dips
+
10 Ring Row

followed by

3rds of

5 Box Jump ( challenging height)
+
8 Wall Ball ( maximum height)

CAP 10min

Ma 14.3.2016

Mobility, pick 3 issues and work on them.

Su 13.3.2016

WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion

Glute activation circuit, hip flexor stretch, band pull- apart

20 Tiptoe Snatch @stick

a) SNATCH

No Hook Grip, no moving the feet. Work at 70% of 1RM Snatch.

5x 1

b) BACK SQUAT

Work at 80% of 1RM Back Squat.

4×3

c) STIFF LEG DEADLIFT

Work at 65% of 1RM Deadlift.

4×6

d) Oheiset

Supersets for 3 rds

10 GH Raise

12 DB Split Squat ( 6/ leg)

La 12.3.2016

WU)
4 rounds of
10 Tiptoe Snatch @stick
20 DU’s

Mobility

a) Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 34kg/25kg
3 bar muscle-ups

( MU Skaalaukset: 5 jumping chest-to-bar pull-ups, 5 chest-to-bar pull-ups)

b) Chipper
50- 30- 10
KBS @24/16kg
Wall Ball

Pe 11.3.2016

WU)

1x 500m Row

3 rounds of

10 KB Front Squat

10 Tiptoe Snatch

a) BS

60% x5, 65% x5, 70% x5, 75% x5, 80% x5

b) Power Snatch

50% x5, 60% x5, 65% x5, 70% x5, 65% x5

c) EMOM7

5 Push Press @65/40

11 KBS @24/16

To 10.3.2016

Mobility

Pick 3 mob problems

20 minutes work on each

Ke 9.3.2016

WU
50m bear walk with KB ( kuljeta kuten haluat)
50 KBS
50+ DU’s ( nopeimmat hyppäävät kannustuksen vuoksi yhtä pitkään kuin hitaimmat)
30 Tiptoe High Pull+ Snatch @stick
Forearm ” foam” rolling

A)

E90SEC for 15rds
1C&1J @50%-max

B)

EMOM10
5 Burpee
40m Viivajuoksu

Ti 8.3.2016

WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 KB Ski Swings ( 5+5)
10 KB FS ( 5+5)
Forearm ” foam” rolling

A)
Handstand practice

B)
Front Lever practice

C)
15-12-9-6-3
Deadlift @bodyweight
KB OHS @2x 20/12

Ma 7.3.2016

WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 Snatch Balance @stick/ bar

KB Snatch technique

A)
E3M for 6 rounds
3 High Hang Clean from single grip

B)
5 rounds of
3+3 KB Snatch
10 Box Jumps
5 C2B
5 Ring Dip/ Dip, weighted if possible

Su 6.3.2016

Mobility

Pick 3 mob problems
20 minutes work on each

La 5.3.2016

WU
50m bear walk with KB ( kuljeta kuten haluat)
30 KB Ski Swings
30 Single KB Swings

A)
5 rounds of
6 Thruster @50/35
6 T2B
6 Bar Facing Burpee

B)

21-15-9
Calorie Row
GHD Sit Up boksilta

JA TAI OPEN

Pe 4.3.2016

WU
6 rounds of
500 row followed by
10 Scapular Plank Push Ups
10 Scapular Pull Ups
10 Wall Balls

A)

E2M for 15 rounds
3 Strict C2B/ Strict Pull up, weighted if possible
3 HSPU, deficit if possible
3 Ring Rollout ( voimapyörä renkailla)

To 3.3.2016

WU
20 Snatch Balance @stick
20 Tiptoe Snatch @stick

3rds of
10 Wall Ball
10 KBS
10 Press From Squat

A)
E3M
BS 5- 5- 4- 4- 2- 2

B)
E2½M for 8 rounds
3 Position Snatch @50-70%
tasku, polvi, lattia

Ke 2.3.2016

Mobility

Pick 3 mob problems
20 minutes work on each

Ti 1.3.2016

WU
50m bear walk with KB ( kuljeta kuten haluat)
30 Tiptoe High Pull+ Snatch
30 Single KB OHS
A)
E2M, 5rds of
5 Clean High Pull ( floor)

B)
E2M, 5rds of
5 OHS, bar from rig

C)
3x 10 GHD Sit Up ( with box & bar)
3x 10 Renegade Row ( Kettlebell/ Dumbbell)

Ma 29.2.2016

WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 Snatch Balance @stick/ bar
5+5 KB Front Squat 1- hand
5 Front Rolls & 5 Candlesticks

A)
E2M
Ring Dip 5×5
weighted if possible

B)
Front Lever technique

C)
AMRAP8
8 T2B
20m OH Plate carrying lunges
5 DL @100/75

Su 28.2.2016

WU
3 rounds of
10 KB Windmill
10 Single KB OHS
then
30 Split Jerk @stick/ bar
30 Tiptoe High Pull+ Clean

A)
E3M, 5rds of
5 Pwr Clean polvelta+ Power Jerk @50- 60%

B)
E2M, 4rds of
3 Clean and 1 Jerk @50- 60%

C)
E2M, 4rds of
5 Front Squat ( heavy)

La 27.2.2016

Open Workout 16.1

Rx’d
(-55 vuotiaat )

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb. / 43kg
Women lunge 65 lb./ 29kg

Scaled
(-55 vuotiaat )

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb./ 20kg
Women lunge 35 lb./ 15kg

Masters
(55+ vuotiaat )

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb./ 29kg
Women lunge 45 lb./ 20kg

Scaled Masters
(55+ vuotiaat )

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb./ 29kg
Girls lunge 45 lb./ 20kg

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb./ 20kg
Girls lunge 35 lb./ 15kg

TAI

Mobility

Pick 3 mob problems
20 minutes work on each