Su 20.10.

Lepo

  • Klo 11.00 AamuFlow (joogasali)
  • klo 18.35 Yin90’ (joogasali)

 

Pe 18.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy
  • add weight from prev week

b) emom 10

  • 1x snatch highpull + 1x power snatch + 1x snatch drop

c) e75sec x 10

  • 1x snatch @ load up to 80-90% 1rm
  • add weight from prev week n 2-5%

 

To 17.10.

Lepo

  • klo 18.15 Äijäjooga
  • klo 19.15 Notkeempi ruoto

 

Ke 16.10.

a) Skill practice 20 min

  • ring mu / progressions

b) e1,5m x 12

1. Set

  • 40 Du’s/ 30s practice
  • 10 kb/db snatch

2. set

  • 10 high box step overs
  • 3 wall climb

3. set

  • 10 MB floor slam
  • 10/8 cal Row

 

Ti 15.10.

a) e2m x 5 BS ladder

  • 7-5-3-5-7

b) e2m x 4

  • 6x push press @ 100-110% press 1rm+add weight from prev week

c) Core work

tabata 20s on/ 10s off x 8

  • Elbows to hands plank

 

Ma 14.10.

a) e2m x 4

  • 3 clean pull @100-120% clean 1rm
  1. b) e1,5m x 10
  • 3 rds: 3 clean @ easy
  • 3 rds: 2 clean @mod
  • 4 rds: 1 clean @ heavy

c) 3-5 rds, rest as needed

  1. 10 banded hollow lat pulldown
  2. 5 hollow rock + hip extension
  3. 10 ring dips
  4. 5-10 false grip ring row

 

Su 13.10.

Lepo

 

Pe 11.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy

b) emom 10

  • 1x snatch high pull + 1x p.snatch + 1x snatch drop @easy weight

c) e75sec x 10

  • 1x snatch @ load up to 80-90%

Ke 9.10.

a) E2M BS ladder

  • 7-5-3-5-7
    1-2 reps tank

b) E2M x4

  • 6x Push press
    n.100- 110% press 1rm.

c) Core work
30” on 1 ́off x 4

  • Hang L-sit

 

Ti 8.10.

a) e2m x 4

  • 3 clean pull @100-120%clean 1rm

b) e1,5m x 10

  • 3 rds: 3 Clean @easy
  • 3 rds: 2 Clean @mod
  • 4 rds: 1 Clean @ heavy

c) e1,5m x 9

1. Set

  • 40 Du’/ 30sec practice + 20 kbs @16/12kg

2. set

  • 10 box over jump + 15m hs walk/ 30m bear walk

3. set

  • 10 c&j @mb +10/8 cal row

 

Ma 7.10.

45” on 15” off x 40

  • Row (easy)
    plate(pinch grip) suitcase carryL
  • plate (pinch grip) suitcase carryR
  • ski, bike, assault(easy)
  • one kb oh walk L
  • one kb oh walk R
  • box step up
  • Abmat sit up
  • sled push or pull (walking only)
  • 2kb frontrack walk

Lisätreeni

  • 35 min pk harjoitus, sykealue 50-75%hr max

 

Su 6.10.

lepo

klo 11.00 AamuFlow 90′ (Joogasali)

klo 18.35 Yin 90′ (Joogasali)

 

La 5.10.

a) 20 min skill practice

  • mu/ mu progressions

b) 4 rds rest as needed

  1. 30 sec Du’s
  2. 10 bar ab roll (wide grip)
  3. 10 hip pop
  4. 10 bar dip
  5. 10 aussie pullup / c2b

c) Lisäharjoitus

  • 30 min pk harjoitus, sykealue 50-75% hr max

 

Pe 4.10.

a) e2m x 4

  • 8 BS @50% 1rm

b) e2m x 4

  • 8 Push press @50% 1rm

c) Core work

3 rds

  • 30 sec abmat
  • 30 sec side plank R
  • 30 sec side plank L
  • 30 sec back extension
  • 30 sec superman hold
  • 30 sec hollow rock
  • 1 min rest

 

To 3.10.

lepo

klo 18.15 Äijäjooga (Metsäsali)

klo 19.15 Notkeempi ruoto (Metsäsali)

 

Ke 2.10.

Clean technique day

 

Ti 1.10.

45 sec on/ 15 sec off x 50

  1. row
  2. kb suitcase carry L
  3. kb suitcase carry R
  4. ski, bike, assault
  5. single kb oh walk L
  6. single kb oh walk R
  7. Du’s /Su’s
  8. abmat situp
  9. front rack weighted walk @plate
  10. 1-2 rope climb

 

Ma 30.9.

Snatch technique day