Ke 10.7.

Snatch technique day

 

Ti 9.7.

a) skill practice for 20 min

  • bar/ring mu progressions

b) 3-4 rds, r.a.n.

  • 30 du’s/45 sec practice
  • 2-3 skin the cat
  • 10 hollow lat pulldown
  • 5+5m lat banded walk (+squat)
  • 8-10 bar dips

 

Ma 8.7.

a) e1,5m x 5

  • 1x FS (slow down, fast up)
  • @load max 80%1rm

b) e5m x 4

  1. row 800m
  2. run 800m

Not max effort, scale distance if needed!

c) Core work

Tabata 20/10 x 8

  • abmat situp

 

Su 7.7.

Lepo

 

La 6.7.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) e2m Pull up ladder

  • 8-6-4-2

c) e3m x 4

set 1

  • 200m run
  • 10 kb jump

set 2

  • 20 kb/db snatch
  • 20 t2b

Rest for remaining time of each set (approx. 1min).

Scale if needed.

 

Pe 5.7.

a) 30s on/ 30s off x 6

  • tall snatch @ bar/easy weight

b) For 20 min

  • 2x snatch
  • find heavy

c) e2,5m x FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

 

To 4.7.

Lepo

 

Ke 3.7.

a) skill practice for 20 min

  • kipping/butterfly/c2b/pull up

b) 3-4 rds, rest as needed

  • 10 kb floor bench press
  • 10 biceps curl @bar (slow release)
  • 10-20 weighted situps (plate)

 

Ti 2.7.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) RUN

  • 1x Kerran ympäri (helppo)
  • 2 min lepo
  • 1x Kerran ympäri (koht.)
  • 2 min lepo
  • 1x Kerran ympäri (n.l.k.p.)

Skaalaus: -400m per kierros

 

Ma 1.7.

a) emom 5

  • 2x clean + power jerk @load up to 65%1rm

b) e1,5m x 7

  • 1x clean + jerk @find heavy

c) ”love you kb”

For time

  • 200m run with kb
  • 20 sdhp
  • 20 kbs
  • 20 kb box step overs
  • 20 kb push press
  • 20 kb front squat
  • 200m run with kb

 

Su 30.6.

lepo

 

La 29.6.

a) 30s on/ 30s off x 6

  • tall snatch @bar/easy weight

b) Snatch 20min

  • Find heavy 2

c) e2,5m FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

 

Pe 28.6.

a) skill practice

e2m x 8

  1. rope climb
  2. tgu training
  3. pistol squat
  4. du’s

b) 4 rounds, rest as needed

  • 10x kb floor bench press
  • 10x biceps curl @bar (slow release)
  • 10-20 weighted situps (plate)

 

To 27.6.

Lepo

 

Ke 26.6.

a) 30s on/ 30s off x 4

  • cluster @bar/easy weight

b) e1,5m x 7

  • 1x clean+jerk
  • find heavy

c) For time

  • 50 Thrusters @52,5/35kg
  • every time you drop the bar, do 15 Du’/ 30 Su’s
  • TC 12 min

 

Ti 25.6.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) RUN

  • 1200m easy
  • rest 2min
  • 1200m moderate
  • rest 2min
  • 1200m moderate+

Scale: 1200m->800m, 800m->400m

 

Ma 24.6.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) pull up ladder

c) e3m x 4

1 set

  • 200m run + 20 lunge jump

2 set

  • 20 GTOH + 20 russian twist @plate

 

Pe 21.-Su 23.6.

HYVÄÄ JUSSIA KAIKILLE!

Sali on suljettu pe-su Juhannuksen ajan. Open gym omalla avaimella.

 

To 20.6.

a) 30s on/ 30s off x 4

  • cluster @bar/easy weight

b) e1,5m x 7

  • 1x clean & jerk
  • find heavy

c) For time

19-15-12-9

  • wb
  • burpee
  • oh kb/db lunge steps

 

Ke 19.6.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

b) RUN

  • 1200m EASY
  • rest 2 min
  • 1200m MODERATE
  • rest 2 min
  • 800m AFAP

Scaling options:

1200m->800m

800m->400m

 

HUOMIO!!!

Vaihtoehto lähtee vetäsee Rästi-Cooper n klo 19.00, kenellä se jäi edellisellä kerralla tekemättä. Asiaa hoitaa Laura Evälahti, joten laita hänelle tarvittaessa viestiä mesellä, missä kokoontuminen tapahtuu (ja mikä kenttä😅)