Pe 9.2.

Päivän lähdöt:

  • 6.30/9.00/16.15/18.15

1) e90sec x 10 rds

  • 1 pc + 1 hpc + 2 jerk
  • add loading after 2 sets

2) Push press

  • e3m
  • 4 x 3
  • @ahafa

3) 3-4 rds

  • 3-5 pull ups (weighted)
  • 6+6 kb/db press
  • 15 abmat situp

 

To 8.2.

Mobility/ Rest day

Mob of the day

  • Klo 10.00 Pilates
  • klo 18.15 Äijäjooga
  • klo 18.15 Ilmajooga
  • klo 19.00 Pilates
  • klo 19.15 Movement&mobility

 

Ke 7.2.

Päivän lähdöt:

  • 6.30/9.00/18.15/19.15

1) For 32 min

2 min on/ 2min off alternating sets a+b

a)

  • 6 power snatch
  • weighted run for remaining time

b)

  • 6+6 kb clean
  • lateral box step overs for remaining time

2) Core

40s on/20s off x 3 rounds

  • Upside down russian worm
  • banded hip thrust
  • side plank rotation

 

Ti 6.2.

Päivän lähdöt:

  • 6.30/9.00/18.00/19.00

1) Clean pull

  • e2,5m
  • 4 x 3 @ +5% of prev. lift

2) Back squat

  • E3m
  • 3 x 3 @80+/85%
  • 2 x 2 @ahafa

3) Double tabata (20s on/10s off x 16)

  • air squat
  • abmat situp
  • alternate movements on each round

 

Ma 5.2.

Päivän lähdöt:

  • 6.30/9.00/18.15/19.15

1) Jerk (behind neck)

  • e2,5m
  • 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
  • @65%- ahafa

2) emom 21’

  1. 10-15 push ups
  2. 10-15 ring row (false grip)
  3. 25 Du’s/40s max effort
  4. 8-10 kb thrusters (single/double kb) @pick weight
  5. 40s hollow lat pulldown
  6. 40s superman pull aparts
  7. rest

 

Su 4.2.

Mobility/Rest day

Mob of the day

  • klo 18.35 Yinjooga 90’ /Suvi

 

La 3.2.

Päivän lähdöt:

  • klo 11.00 Valmennus
  • klo 10.00-15.00 Open gym

1) Snatch

e90sec x 5 rds

  • 3 pos snatch (high hang/above knee/ground)

e75sec x 5 rds

  • 2 pos snatch (mid thigh/ground)

emom 6

  • 1 snatch

2) Amrap 14’

  • 14 wb @14/20lb
  • 8 pull up
  • 6 hang power snatch @42,5/30kg

 

Pe 2.2.

Päivän lähdöt:

  • 6.30/9.00/16.15/18.00

1) Deadlift (clean grip)

  • e3m
  • 5 x 4 @ahafa (80%)

2) Clean

  • e90sec x 6 rds
  • 2 pos squat clean (mid thigh/floor)
  • add loading after 2 sets

then,

  • For 10 min
  • Find heavy single

 

To 1.2.

Mobility/ Rest day

Mob of the day

  • klo 10.00 Pilates/ Noora
  • klo 18.15 Ilmajooga/ Hanne
  • klo 18.15 ÄijäJooga/ Suvi
  • klo 18.30 Pilates/ Aino
  • klo 19.15 Movement&mobility/ Suvi

 

Ke 31.1.

Päivän lähdöt:

  • 6.30/9.00/17.15/19.15

For 45 min With running clock

1) Row

  • for 12 min
  • max distance in moderate pace

Rest 3 min

2) emom 12′

  • 1-2 rope climb
  • 10 bxj
  • 1-3 skin the cat
  • 6-10 alternating pistol squat

Rest 3 min

3) Run

  • 1600m
  • toisin sanoen 2x 800m, juoksu tarkoitus suorittaa ulkona!!!

 

Ti 30.1.

Päivän lähdöt:

  • 6.30/9.00/18.00/19.00

1) Push press

  • e3m
  • 3 x 3 @75/80/85%
  • 2 x 2 @ahafa

2) 4-5 rounds

  • 60sec row
  • 5-10 hspu/pike push up/regular push up
  • 6-8 GM @20-25% of dl
  • 6-8 stoh
  • 10+ banded hip thrust

 

Ma 29.1.

Päivän lähdöt:

  • 6.30/9.00/18.15/19.15

1) Snatch pull

  • e2,5m
  • 5 x 5
  • @ahafa

2) Back squat

  • e3m
  • 1x 4@80%
  • 2x 3@85%
  • 2x 2@ ahafa

3) 30s on/30s off x 10

  • Front rack lunge walk
  • T2b

Pick weight/item

 

Su 28.1.

Mobility/Rest day

 

La 27.1.

Päivän lähdöt:

  • klo 11.00 Valmennus
  • klo 10.00-15.00 Open gym

60s on/ 30s off x 4rds

  1. Hs hold (free/wall)
  2. Squat therapy
  3. Ring rollout
  4. Hang power c+j
  5. Knee jumps
  6. Hanging hollow hold+knee rise

 

Pe 26.1.

Päivän lähdöt:

  • 6.30/9.00/16.15/18.00

1) Front squat

  • e3m
  • 3 x 4 @85%
  • 2 x 3 @ahafa

2) 4-5 rounds (rest as needed)

  • 3-5 hang snatch
  • 8-10 b.o.b
  • 6+6 single arm oh lunge walk
  • 6+6 box step-ups (weighted)
  • 30s Hollow rock

Pick weight/items.

 

To 25.1.

Mobility/Rest day

Mob of the day

  • Klo 10.00 Pilates
  • klo 18.15 ÄijäJooga (men only)
  • klo 18.15 IlmaJooga
  • klo 19.15 Movement&Mobility

 

Ke 24.1.

Päivän lähdöt:

  • 6.30/9.00/17.15/19.15

1) Gym 

  • For 30 min
  • Shoulder/core skill & strenght

2) 30s on/ 30s off x 10 rds

  • wb
  • Knees to chest

 

Ti 23.1.

Päivän lähdöt:

  • klo 6.30/9.00/18.00/19.00

1) Deadlift (snatch grip)

  • E3m
  • 5 x 4
  • @ahafa

2) Clean & jerk

Rounds 1-5:

  • e90sec
  • 3 pos Power clean + 3 jerk

Rounds 6-10:

  • e75sec
  • 2 pos Power clean (above knee/floor) + 2 jerk

Rounds 11-15:

  • emom
  • 1 Power clean+jerk

 

Ma 22.1.

Päivän lähdöt:

  • klo 6.30/9.00/18.15/19.15

4 Rounds A + B

4min on/ 2min off

A)

  • 500m Row
  • 1-3 Wall climb
  • amrap Du’s

B)

  • 400m Run (inside)
  • 5-7 Pull up
  • Amrap 1 arm kbs

 

 

La 20.1.

Päivän lähdöt:

  • klo 11.00 Valmennus
  • klo 10.00-15.00 Open gym

 

1) Hspu/Rope climb

  • Practice for 10+10 min

2) e2,5m x 6 (alternate)

a)  5 seated press + 40s medball slams

b) 5+5 kb snatch + 40s russian twist

Pick weight/item.