La 1.8.

Aktiivinen lepo

  • 30-60 min easy aerobic exercise

 

Pe 31.7.

Pre:

  • Scap & core control

a) e75sec x 10

  • 1 muscle clean + 1 power jerk +1 power clean + 1 split jerk

c) e1,5m x 10

  • 1 c & j

 

To 30.7.

Partner WOD you go / I go

For time (easy effort!)

Time cap 45min
(every 2 minutes both performs 10 DU (or tries for 20s))

Buy-in: 15m wheelbarrow walk (each)
– 90 WB
– 80 push-ups
– 70 box jumps
– 60 Ground-to-overheads (42,5/30kg barbell)
– 50 pull-ups
– 40 high box step overs
– 30 bar facing burpees
– 20 T2B
– 10 OHS (42,5/30kg barbell)
Buy-out: 15m wheelbarrow walk (each)

 

Cool down easy aerobic (run/row/etc.)

 

Ke 29.7.

Pre:

  • Scap&core control

a) e75sec x 10

  • 3 pos snatch

b) e1,5m x 10

  • 1 snatch

 

Ti 28.7.

Pre:

  • Scap contr.

a) skill 15min

  • hs walk/ hs stand

b) strict pull up e2,5m

  • testiotteella
  • lisäpainolla ja/tai kaltevuutta muuttamalla aussiessa
  • 1×5
  • 2×6-10 (2. sarjan jälkeen voi keventää ja tehdä max rep)

c) e2,5m push press

  • 1 x 5-8 @ heavy 80% 1rm
  • 2 x 6-10 @mod 65-75% 1rm

 

Ma 27.7.

Pre:

  • core control

a) Räjähtävyys

e3m x 6

  • 5x FS @40% 1rm + 3 hi bxj

b) Deadlift e2,5m

  • 1 x 5-8@ heavy 80% 1rm
  • 2 x 6-10 @ mod 65-75% 1rm

Perusvoima-accessory EXTRA (omalla ajalla tehtävä)

e1,5m x 2-3 rounds

  1. 8-12 ab rollout with barbell
  2. 8-12 good morning @ empty barbell
  3. 8-12/hand: 1 arm bench press lying on wb @kb/db
  4. 8-12/leg: kneeling banded leg abductions (koirankusetus)

 

 

Su 26.7.

Lepo

 

La 25.7.

Aktiivinen lepo

  • 30-60 min helppo aerobinen

 

Pe 24.7.

Pre:

  • scap & core control

Snatch technique day

Very easy to easy weight

a) e75sec x 6

  • 1 snatch pull + 2 muscle snatch

b) e75sec x 6

  • 2 power snatch

c) e1,5m x 6

  • 2 snatch

 

To 23.7.

a) Juoksutesti

  • 400m for time

b) 30s on / 30s off  for 20 min

  1. easy run
  2. up-down plank
  3. jumping jacks
  4. side plank hold (20+20sec)
  5. air squats
  6. Pull ups
  7. lunge walk
  8. du
  9. butterfly situps
  10. back extension

Easy effort, deload!

After workout:

  • 20-40 min easy aerobic exercise

 

Ke 22.7.

Pre:

  • scap control

a) Punnerrustesti

  • 1 min Amrap of Hand release push ups

b) Skill 15 min

  • bar mu / t2b training

 

Ti 21.7.

a) Keskivartalon kontrolli

  • käydään läpi uudet harjoitteet

b) OHS

  • very light to light weight, focus on technique
  • e2m x 5
  • 8-15 x ohs @25-50% Snatch 1rm
  • 2 warm up sets, 3 easy sets

Accessory:

  • 20-40 min easy aerobic exercise

 

Su 19.7.

Lepo

 

La 18.7.

Aktiivinen lepo

  • 30-60 min kevyt aerobinen

 

Pe 17.7.

Pre:

  • scap contr.

a) 15 min skill

  • hspu/hs hold

b) ”Nicole”

20 min amrap

  • 400m run
  • max rep pull ups

After:

  • 20-40 min easy aerobic exercise

 

To 16.7.

Pre:

  • scap & core control

a) e75sec x 6

  • 2 x tall clean + 1 x hi hang clean

b) e75sec x 6

  • 2 x hang clean +2 x split jerk

c) e1,5m x 6

  • 1 x clean + 2 x split jerk

 

Ke 15.7.

Pre:

  • core control

a) e1,5m x Deadlift

  • 2 x 8-15 @warm up sets 30-50% 1rm
  • 1 x 6-10 @mod weight 75%
  • 2 x 8-15 @easier weight 55-65%

b) Push up 45s on/ 45s off

  • 1 x 8
  • 2 x 10-15
  • 1 x max rep

c) emom 12

  1. t2b
  2. tgu
  3. du/ rope climb
  4. pistol squat

After:

  • 20-40 min easy aerobic exercise

 

Ti 14.7.

a) e75sec x 6

  • 2 tall snatch

b) e75 sec x 6

  • 2 hang snatch

c) e1,5m x 6

  • 2 snatch

Accessory:

  • loikkatreeni
  • scap&core control

 

Ma 13.7.

Pre:

  • scap control

a) e1,5m Strict pull up (testiote)

  • 1 x 8
  • 2 x 10-15
  • 1 x max rep

b) Emom 8

  • 50m sprint

c) amrap 7

  • 30 Du’s/ 60 Su’s
  • 15 wb
  • 10 kbs
  • 5 burpees

After:

  • 20-40 min easy aerobic exercise

 

Su 12.7.

Lepo