La 11.7.

Aktiivinen lepo

• 30-60 min helppo aerobinen

Pe 10.7.

“MURPH DEMARCATION”

For Time (with a Partner)

• Buy-In: 1,000 meter Row
• 800 meter Run (together)
• 50 Pull-Ups
• 100 Push-Ups
• 150 Air Squats
• 800 meter Run (together)
• 30 Pull-Ups
• 60 Push-Ups
• 90 Air Squats
• 800 meter Run (together)
• 20 Pull-Ups
• 40 Push-Ups
• 60 Air Squats
• 800 meter Run (together)
• Buy-Out: 1,000 meter Row

  Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
• HUOMIO!!! Tämä(kin) treeni on mahdollista skaalata oman kuntotason mukaiseksi, joten kaikki reippaasti mukaan!

To 9.7.

Pre:

• scap & core

a) e75sec x 6

• 1 x Slowly from G to pocket + 1 x hi hang snatch + 1 x drop snatch @light weight

b) e1,5m x 6

• 1 x snatch + 1 x ohs

c) e1,5m x 6

• 1 x snatch

Ke 8.7.

Pre:

• scap&core

a) Skill 15min

• kipping pull-up/c2b/butterfly

b) emom 16’

1. t2b
2. pistol squat progressions
3. Hspu/hs hold
4. Du’s

After:

• 20-40min easy aerobic

Ti 7.7.

Pre:

• scap&core

a) emom 7

• 50m sprint

b) e75sec x 6

• 1 muscle clean + 1 tall clean + 2 split jerk

c) e1,5m x 6

• 1-2 clean & jerk

After:

• loikat

Ma 6.7.

Pre:

• scap & core control

a) e75sec x 16

1. 10+ Deadlift @40-60%
2. 10+ Strict pull up (testiote, skaalaa)
3. 10+ weighted ab crunch
4. 12+ Push up (skaalaa sopivaksi)

b) 10 min amrap with partner

”Heartbreaker, dream maker”

2-4-6-… reps

• WB partner 1
• synchro burpees
• WB partner 2
• synchro burpees

After:

• easy aerobic exercise 20-40min

Su 5.7.

Lepo

La 4.7.

Accessory

• 30-60min easy aerobic exercise

Pe 3.7.

Pre:

• scap control

a) Strict pull ups e1,5m

• 1 x 10
• 2 x 12-15
• 1 x max rep
• sama ote kuin testissä

b) emom 6

• 50m sprint

c) Death by…

• burpee

After workout:

• easy aerobic exercise 20-40 min

To 2.7.

Pre:

• scap and core control

a) e75sec x 6

• 1 x clean pull + 1 x p.clean + 1 x clean

b) e75sec x 6

• 1 x p.clean + 2 x s.jerk

c) e1,5m x 6+

• 1-2 x c&j

Ke 1.7.

Pre workout:

• core control

a) e1,5m Deadlift

• 2x 8-15 @warm up sets 30-50%
• 1x 8-12 @mod 70% add weight from 2weeks ago
• 2x 10-15 @50-60%

b) Push ups 45sec work/45sec rest

• 1x 10
• 2x 12-15
• 1x max rep

c) 2 sets of amrap 4

1. Amrap 4’ (solo)

• 10 wb
• 10 wb butterfly situp

Rest for 1 min

2. Amrap 4’ (with partner)

• 15m wheelbarrow walk (5m=1 point)
• 8 over and under partner

Kottikärrikävely: kuka oli kottikärry, jää korkeaan lankkuun ja voi ylös/alaskatsovalla koiralla auttaa paria. Ekan setin jälkeen parit vaihtavat rooleja kottikärrystä kantajaksi.

After workout:

• 20-40 min easy aerobic exercise

Ti 30.6.

Pre extra:

• scap  control

a) 6 x e75sec

• 1 x snatch pull + 1 x hang snatch + 1 x snatch

b) 9 x e1,5m

• 1-2 x snatch

Accessory extra:

• loikat

Ma 29.6.

Pre extra:

• scap and core control

a) Skill practice 15 min

• du’s

b) emom 16’

1. t2b
2. lunge jumps
3. hs walk/hold
4. tgu

After extra:

• Easy aerobic exercise 20-40min
• bike, row, run, etc…

Su 28.6.

Lepo

La 27.6.

Lepo

• Accessory 30-60min easy aerobic

Pe 26.6.

Pre workout:

• scap and core control movements

Snatch technique day

a) 6x e75sec

• 2 tall snatch

b) 6 x e75sec

• 2 hang snatch

c) 6-> x e1,5m

• 2 snatch

To 25.6.

a) Uudet lapatuki harjoitteet

b) Skill practice

• hs walk / hs stand

Ke 24.6.

a) Keskivartalon kontrolli

b) 5 x e2m

• 10-15 x Sumo deadlift @ 20-40% Deadlift 1rm
• 2 warm up sets + 3 easy sets

Ti 23.6.

a) 6x e1,5m

• run 50m down hill

b) 45s on/ 15s off for 20min

1. easy run
2. push-ups
3. jumping jacks
4. air squats
5. pull-ups
6. lunge walk
7. du
8. butterfly sit-ups
9. burpees
10. back extension

Deload, easy pace!

Ma 22.6.

DELOAD WEEK

Pre workout:

• scap control

Clean technique day

• rive ja työntö tekniikkapäivä

Accessory EXTRA:

• 20-40min easy aerobic exercise
• bike, run, row, etc…