Su 29.9.

lepo

klo 11.00 AamuFlowJooga 90′ (Joogasali)

klo 18.35 Yin 90′ (Joogasali)

La 28.9.

a) BS ladder

8-6-4-6-8

b) e2m x 4

6 Push press @85-90% press 1rm

c) Core work

5 rds

20 sec jack knife
20 sec hollow rock
40 sec rest

Pe 27.9.

a) emom 10

2 power clean + 2 power jerk @add weight

b) e1,5m x 8

2 rds: 3 c+j @easy
2 rds: 2 c+j @ mod
4 rds: 1 c+j @ heavy

c) For time

1 thruster @40/25 kg
10 wb
2 thruster
9 wb
3 thruster
8 wb
etc…
last set:
10 thruster
1 wb

To 26.9.

lepo

klo 18.15 Äijäjooga (Metsäsali)

klo 19.15 Notkeempi ruoto (Metsäsali)

Ke 25.9.

a) e2m x 4

3 clean pull @ 100-120% clean 1rm

b) 45” on/ 15” off x 30

row (easy)
kb suitcase carry L
kb suitcase carry R
ski, bike, assault (easy)
single kb oh walk L
single kb oh walk R
Du’s /Su’s
abmat situp
weighted walk (anyhow) @ plate
1-2 rope climb

Ti 24.9.

a) e2m x 5

3 ohs @find heavy

b) emom 10

1 hang power snatch + 1 power snatch + 1 snatch drop @easy-mid weight

c) e1,5m x 8

2 pause snatch (2 s below knee) @max 85% 1rm

Ma 23.9.

a) 20 min Skill practice

bar mu / progressions

b) 4 rds

30 s Du’s
10 bar ab roll (wide grip)
10 hip pop (on floor)
10 bar dip
5-10 aussie pull up/ c2b

c) Omavalintainen lisäharjoitus

30 min pk, syke n 50-75% hr max

Su 22.9.

lepo

klo 18.35 Yin 90′ (Joogasali)

La 21.9.

a) emom 8

2 power clean + 2 power jerk

b) e1,5m x 8

rds 1-2: 3 C+J @easy weight
rds 3-4: 2 C+J @mid weight
rds 5-8: 1 C+J @heavy weight

c) ”Tommy Mac”

2 rds for time

12 burpee
12 thruster
12 burpee
12 power snatch
12 power jerk
12 burpee
12 hang squat clean
12 burpee
12 ohs

Weight on barbell: men 52,5 / women 35 kg (scale weights if needed)

Pe 20.9.

a) e2m x 4

3 Clean pull @100-120% 1rm

b) 45s on/ 15s off x 30

row (easy pace)
kb suitcase carry L
kb suitcase carry R
ski, bike, assault (easy pace)
single kb oh walk L
single kb walk R
Du’s / Su’s
abmat situp
front rack weighted walk @plate
1-2 rope climb

c) Valinnainen lisäharjoitus

30 min pk, sykealue 50-75% hr max

To 19.9.

Lepo

Äijäjooga klo 18.15 Joogasali

Notkeempi ruoto klo 19.15 Metsäsali

Ke 18.9.

a) e2m x 5

3 ohs @ find heavy

b) emom 10

1 Hang power snatch + 1 power snatch + 1 snatch drop
@easy-mid weight

c) e1,5m x 8

2 pause snatch (2 s below knee) @max 85% 1rm

Ti 17.9.

a) skill practice 20 min

bar mu / progressions

b) 4 rounds, rest as needed

30 sec Du’s
10 Bar roll (wide grip)
10 hip pop
10 bar dip
5-10 bar row/ c2b

c) Omatoiminen lisäharjoitus

30 min matalatehoinen aerobinen (hölkkä, laitteella..)
sykealue 50-75% max hr

Ma 16.9.

a) e2m BS ladder

8-6-4-6-8

b) e2m x 4

6 Push press @85-90% press 1rm + add weight

c) Core work

tabata 20s on/ 10s off x 8

jackknife

Su 15.9.

lepo

La 14.9.

a) e2m x 4

3 Clean pull @100-120% clean 1rm

b) 45s on x 15s off x 30

row (easy pace)
kb suitcase carry L
kb suitcase carry R
ski, bike, assault (easy pace)
single kb oh walk L
single kb oh walk R
Du’s / Su’s
abmat situp
weighted walk (plate) anyhow
1-2 rope climb

c) Lisäharjoitus!

30 min matalatehoinen pk lenkki
syke n 50-75% max hr

Pe 13.9.

Cooperin testi

tapaaminen Karhumäen kentällä hyvissä ajoin alhaalla huoltorakennuksen luona
tarvittaessa soita 0400 543145/ Suvi

To 12.9.

Lepo

Ohjatut:

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

Ke 11.9.

a) skill practice 20 min

bar mu / progressions

b) 4 rounds, rest as needed

30 sec Du’s
10 Bar roll (wide grip)
10 hip pop
10 bar dip
5-10 bar row/ c2b

c) Omatoiminen lisäharjoitus

30 min matalatehoinen aerobinen (hölkkä, laitteella..)
sykealue 50-75% max hr

Ti 10.9.

a) e2m BS ladder

8-6-4-6-8

b) e2m x 4

6 Push press @85-90% Press 1rm

c) Core work

30” on/ 1’ off x 4

strict t2b/k2e