Ti 18.2.

Clean technique day

 

Ma 17.2.

a) E2Mx 20

work with partner (rest if needed)

1) tire flip
2) Syncro rope climb
3) GTOH 60/40kg  (pari nostaa samaa tankoa yhtäaikaisesti)
4) WB alt partner (seinän kautta kopittelu)
5) amrap: 5 burbee over partner+ 10 syncro air squat

 

Su 16.2.

Lepo

 

La 15.2.

a) SKILLS practise 20`

  • HS/ hs walk progresions

b) 2 x 6min amrap

1,set

  • 10 x alt kb hang clean
  • 5+5 kb push jerk
  • 30” plank hold

2min rest

2,set

  • 15m run
  • 5 x burbee
  • 5 x airsquat

sykealue 3+ – 4

 

extra
Ski/ bike/assault

-250m low intensity

-750m med intensity

-250m low intensity

-750m med intensity

-250m low intensity

-750m hi intesity

– 250m low intensity

 

Pe 14.2.

a) E2M x 5

  • 2x 4 Tempo FS 32×1
  • 3x 6 FS 1-2reps tank

b) E2M x 5 Press+ BXJ

  • 2x 6+ 5 BXJ
  • 3x 4+ 5 BXJ
  • 1-2reps tank

c) Core work
5x 30”on 40” off

  • Weighted sit up (Plate)

 

To 13.2.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkeempi ruoto (Joogasali) / Suvi

 

Ke 12.2.

a) Emom8

  • PC+ tall clean+ jerk
  • Unbroken set!

b) For 20 min

  • find clean 2RM

c) 10” cool down

  • row,ski,run,bike..

Mu accessories extra!!
3-5 Rds rest as needed
*5-10 hip pop+ ring row (heels on the box)
*10 hollow to arch rotation on the floor
* 5 hip extension to L-sit on the floor, use plates under hands if needed

 

Ti 11.2.

a) Row 1000m for time

b) e1,5m x 12

1 set

E1.5M x 4

  • 10 lateral box step over
  • 5-10-15 shuttle run
  • rest for rem time

2 set

E1.5M x 4

  • Max rep Pull up strict
  • 4 set max rep
  • rest for rem time

3. set

E1.5M x 4

  • Max rep push up
  • 4 sets max rep
  • rest for rem time

 

Ma 10.2.

a) Emom x 8

  • 2x hi hang snatch

b) E1.5M x 9

  • 2- position snatch
  • polven päältä+ maasta
  • max load 90% 1rm
  •  Add weight from prev week

c) Emom 9 (3rds)

  1. 3x Snatch DL +100% 1rm
  2. max rep hang flutter kicks/ knee kicks
  3. 3+3 one legged long jump

 

La 8.2.

A) E2M x 5

  • 2x 3 Tempo FS 32×1
  • 3x 6 FS
  • 1-2reps tank

b) E2M x 4 Press+ BJ

  • 2x 6+ 5 BJ
  • 2x 4+ 5 BJ
  • 1-2reps tank

c) Core work

Double tabata 20”on 10”off x16

1.burbee

2.plank hold

 

Pe 7.2.

a) emom 8

  • 1 pc + 1 tall clean + 1 jerk
  • unbroken set!

b) e1,5m x 9

  • 2x clean
  • find heavy (no failure)
  • add weight from prev week

c) For time (tc 10min)

  • 5 min bar hang
  • every time you drop, do 5 burpees

MU accessories extra

3-5rounds

  • 5-10 hip pop + ring row (heels on the box)
  • 10 hollow to arch rotations on the floor
  • 5 hip extension to L-sit on the floor (use plates under hands if needed)

 

To 6.2.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkeempi ruoto VILLASUKAT MUKAAN!!(Metsäsali) / Suvi

 

Ke 5.2.

a) e1,5m x 5

  • 5-10 strict / weighted /assisted push up

b) 6 min work/1min rest x 4

1.set

amrap 6

  • 10 bxj
  • 5+5 one kb push jerk
  • 10 cossac squat

2. set

emom 6

  • 6 pull up (strict/weighted/negative)

3. set

amrap 6

  • 30m heavy kb farmers walk
  • 30 du’s

4.set

For 6 min alternate a) and b)

a) 1 min test speed

b) 30 sec easy pace

Harjoitus sykealueella 3+/4

 

Ti 4.2.

a) emom 8

  • 2x hi hang snatch

b) e1,5m x 9

  • 2-pos snatch (polven päältä/maasta)
  • max load 85% 1rm
  • add weight from prev week

c) emom 9 (3 rounds)

  1. 3x snatch deadlift @ 100+ % 1rm
  2. 5-10 t2rope / k2e rope
  3. 3 + 3 one leg long jump

 

Ma 3.2.

a) skill practice 20’

Valitse toinen tai kumpikin

  1. hspu/kipping hspu
  2. du’s

b) e1,5m x 16

  1. 10x biceps curl tempo 30×1
  2. 10x standing tricep press @plate
  3. 10-20 GM
  4. 10-20 reverse lunge

work with same bar/weight

 

extra

4 rds

  • bike/row 20/15cal
  • 10x rope pull up
  • 50 du’s
  • 5+5 single arm kb ohs

 

Su 2.2.

Lepo

  • klo 11.00 AamuFlowJooga /Pinja
  • klo 18.35 Yin90’ / Pinja

 

La 1.2.

CF Imatran painonnostokisat

  • nostot alkaa n klo 12.00->
    Lisätietoja Anu Venesojalta

 

Pe 31.1.

a) e1,5m x 5

  • 5-10 strict/banded/weighted push ups
  • work with partner

b) e6m x 4

1.set

amrap 6

  • 10 box step over (+weighted)
  • 5+5 one kb push press
  • 5 X-jump

2. set

emom 6

  • 5 pull up (strict/weighted)

3. set

amrap 6

  • 4 tgu (alt)
  • 30 du’s

4. set

alternate a) and b) for 6 minutes

a)45″ 1000m test speed

b) 45″ easy

(Tarkoitus etsiä vauhtia tulevaan 1000m testisoutuun)

 

Harjoituksen sykealue 3+ – 4

 

To 30.1.

Lepo

  • klo 18.15 Äijäjooga (Joogasali) / Suvi
  • klo 19.15 Notkee raato VILLASUKAT MUKAAN (Metsäsali) / Suvi

 

Ke 29.1.

a) emom 8

  • 2 high hang snatch

b) e1,5m x 9

  • 2 pos snatch (polven päältä/maasta)
  • max load 85% 1rm

c) emom 9 (3 rounds)

  1. 3 snatch deadlift @100% 1rm
  2. 5-10 t2b/k2e
  3. 2+2 one legged long jump