La 1.12.

A) BS e2,5m

• 1 x 5 @80%
• 1 x 3 @85%
• 1 x 2 @90%
• 1 x 1 @100%

B) FS e2,5m

• 1 x 5 @65%
• 1 x 4 @75%
• 1 x 4 @80%

C) e1,5m x 4

• 5x press behind neck (snatch grip)
• @65% press 1rm

D) emom 10 Core work

1. 20x Russian twist
2. 20x Back extension, butterfly movement

Pe 30.11.

A) emom 5′

• 5 PC (tng) @easy/mid weight, go fast!!

B) emom 5′

• Clean + power jerk @n.70-80% push press 1rm

C) e1,5m x 6

• 1 Clean pull + 1 Clean @n 85% clean 1rm

D) For time

3rounds

• 50 DU’s or 100 SU’s
• 10 PC @60/40kg

Max effort!

To 29.11.

rest

Ke 28.11.

A) Deadlift e2m

• 1x 4@70%
• 2x 4@80%
• 1x 4@85%

B) e1,5m x 10rds

• 2+2 TGU/ TGU training
• 5x pull up (extra wide grip)@band/strict/weighted

C) emom 10’ Core work

1. 15 knee banded hip extensions
2. 30-45s flutter kicks

Ti 27.11.

A) emom 6′

• 2 Pause Snatch, 2″ stop@knee, 60% 1Rm

B) emom 10′

• 1 Snatch
• add weight every 2 set, go heavy!

C) emom 15′

1. 6x 10m sprint run
2. 10 seated kb/db press
3. 10 goblet squat
4. 10 ring row
5. 10 bicep curl @bar (+weight)

Ma 26.11.

e10m x 4 (rest 2min between rounds)

1. For 10 min

• row max distance

2. Emom 10

• 1-2 rope climbs/practice

3. Amrap 10

• Cindy: 5pull up, 10 push up, 15 air squat

4. Emom 10

• 30 Du’s/ practice

Huom! Soutu ja Cindy vedetään 80-90%, sillä treeni uusitaan 2 vkon kuluttua, jolloin pitää olla varaa parantaa!

Su 25.11.

rest

La 24.11.

Deload

A) BS e2m

• 1x 8@60%
• 3x 6@65%

B) FS e2m

• 3x 5@60%

C) Push press e2m

• 4x 5@60%

D) emom 10 Core work

1. 10-15 Ab rollout@bar
2. 30”+30” side plank hold

Expired: SEURAAVA PERUSKURSSI TAMMIKUUSSA 2019

Pe 23.11.

Deload

OLY TECHNIQUE DAY

• snatch
• clean&jerk

To 22.11.

rest

Ke 21.11.

Deload

A) e3m x 12 (rest rem time)

1 set

• 8x snatch grip deadlift @bw
• 5x bar over burpee (hand release)
• 10 russian twist@plate/kb/db/mb

2 set

• 2 rounds Cindy
• 5 pull up
• 10 push up
• 15 air squat

3 set

• 10 v-ups
• 30” superman hold
• 30” hollow rock

Ti 20.11.

Deload

50’ work, work…

• 500/400m row
• 3+3 tgu
• 10 alt kb snatch
• 2 bear complex@42,5/25kg
• Run 8x around the gym
• 15 push up
• 10 pull up
• 5 high bxj
• 15 medball c&j

Not max effort, rest as needed!

Ma 19.11.

Deload

A) Emom 20’

• 2-8 hspu
• 25 Du’s
• 2-5 Mu or 7 c2b/pull up
• 10-15 pistol squat
• rest

B) 3-4 rds, rest as needed

• 45m farmers walk@plates, pinch grip
• 5-10 ring dips
• 1-2 rope climb
• 5-10 stiff legged dl + row complex @double kb
• 15+15m banded walk, forward/backward
• 5 knee jump

Su 18.11.

rest

La 17.11.

A) Skill  practice 20’

emom/e1,5m/e2m

1. MU (ring/bar), Pulls & dips etc
2. Du’s

For quality, not max effort!

B) 3-4 rds, rest as needed

• 20/15 cal Row
• 10 pistol squat
• 10 toes to rope
• 10 kb/db floor bench press
• 10 ring row, slow release

Pe 16.11.

A) BS e2,5m

• 1x 6@70%
• 1x 4@80%
• 1x 3@90%
• 1x 2@95%

B) FS e2m

• 1x 5@65%
• 1x 4@75%
• 1x 4@80%

C) Push press e2m

• 4x 5@~70% +2,5kg prev week

D) emom 10’ Core work

1. 15 weighted situps
2. 20 superman plank

To 15.11.

rest

Ke 14.11.

A) emom 5

• 1 high hang pc + 2 pc
• @easy/mid weight +add if needed from prev week

B) emom 5

• 1 C&J @70-75% jerk 1rm +2,5kg prev week

C) e1,5m x 6

1 Clean

• 2rds 75%
• 2rds 85%
• 2rds 90%
• of clean 1rm

D) For time

• 10 thruster
• 1 bar over burpee
• 9 thruster
• 2 b.o.b
• 8 thruster
• 3 b.o.b
• etc…
• last set:
• 1 thruster
• 10 b.o.b

@42,5/25kg

Max effort!

Ti 13.11.

A) e1,5m x 10

1. 5 ohs @easy/mid weight
2. 5 chin up (band/strict/weighted)

+ 2,5-5kg prev

B) Deadlift e2m

• 1x 5 @75%
• 3x 4 @80%

C) Emom 10’

Core work

1. 10-15 v-ups
2. 15-20 floor windshield wipers