Ma 30.10.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) Deadlift (for 20 min)

1 Rm

2) 4-5 Rounds

5-8 Front squat @pick weight
Max rep hanging leg raise
10-12 kb single leg deadlift
30s + 30s hollow/superman rock

Su 29.10.

Päivän lähdöt:

klo 16.30 Valmennus
klo 17.30 GST Akro
klo 17.30-20.00 Open gym

1) Hang power clean

For 20 min
find 3 Rm

2) 800m run

then,

emom for 12 minutes (4 rounds)

15 air squat
10 push up
5 pull up

then,

800m run

Note! Go by feel, this is not all out effort.

La 28.10.

Päivän lähdöt:

klo 10.00 Valmennus
klo 11.00-15.00 Open gym

1) Press

For 20’
find your 1Rm of Press/Push Press

2) Amrap 12’

12 kb c&j @ 24/16kg
12 bxj
12 wb

Cash out: 1min burpee max rep

Pe 27.10.

Mobility/ Rest day

Mob of the day

klo 17.50 Afterwork flow
klo 18.50 Yin 60’

To 26.10.

Päivän lähdöt:

klo 6.30/9.00/17.15/19.15

1) Back squat

1 Rm

2) Cooldown

Run 800m (easy pace)

Ke 25.10.

Päivän lähdöt:

klo 6.30/9.00/18.00/19.00

Technique day

For 40’ work with your:

1) Snatch

2) C&J

Ti 24.10.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) Row (testi)

for time
2000m

2) ”Annie” (testi)

50-40-30-20-10
Du’s
Abmat situps

Ma 23.10.

Mobility/ Rest day

Mob of the day

klo 18.15 Pilates (joogasali)
klo 18.30 Ilmajooga Yin&Yang 75′

Su 22.10.

Päivän lähdöt:

klo: 16.30 Valmennus
klo: 17.30 GST handstand (jos jäi 21.10. välistä)
klo: 17.30-20.00 Open gym

1) e3m x 5 rds

5 deadlift @55-65%
7-10 push ups
rest for remaining time

2) For time

4 rounds

400m run
8 front squat (from the ground) @50/35 kg
16 kbs @24/16 kg

La 21.10.

Päivän lähdöt:

klo: 10.00 Valmennus
klo: 11.00-15.30 Open gym (varmista varauskalenterista)

Handstand practice and movement day:

progressions to:
hollow handstand
free handstand
hspu
hs walk

These practices will help you to be a better lifter, gymnasts, improves your movement and mobility, and makes you a better human overall 😉

Pe 20.10.

Päivän lähdöt:

klo: 6.30/9.00/16.15/18.15

1) Clean&Jerk

for 20 min
doubles @75-85%

2) 30s on/ 30s off for 12 min

row cal
bxj
t2b/t2r/v ups

To 19.10.

Mobility/ Rest day

Mob of the day

klo 18.15 IlmaJooga Lempeä (akrosali)
klo 18.15 ÄijäJooga, vain miehille ;D (joogasali)

Ke 18.10.

Päivän lähdöt:

klo: 6.30/9.00/18.00/19.00

1) Emom 12′

Rounds 1-6: 3 pos Power snatch
Rounds 7-12: 3 pos Snatch
@ 60-65%

2)

Run 800m

then,

Emom 10′
Odd: 5-8 Ohs @ pick light weight
Even: 5+5 kb snatch

then,

Run 800m

Ti 17.10.

Päivän lähdöt:

klo: 6.30/9.00/18.15/19.15

1) For 20 min

practice your gym weaknesses (kipping pull ups, hspu, hs walk, ring/bar mu…)

2) Amrap 10′

10 sdhp @42,5/30kg
10 bar facing burpee
20 Du’s

Ma 16.10.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) E3m x 5 rds

5 back squat @ 55-65%
max rep Pull up

2) 4-5 rds (rest as needed)

6-8 Good morning @ pick weight
25 cal row
10-12 walking lunge (front rack)
10-15 k2e

Su 15.10.

Mobility/Rest day

Mobility of the day

klo 18.35 Yin 90′

La 14.10.

Päivän lähdöt:

klo: 12.30 Valmennus
klo:10-12.30 ja 13.30-16.00 Open gym

1) Row

For 12 min
max distance

Rest for 3 min

2) Emom 12′

5+ hspu/10 regular push up
2-3 High box jumps
1 rope climb (4m)
4-6 alt. pistol squats

3) For 12 minutes (rest as needed)

3x 20m banded walk (forwards, backwards, lateral..)
3x 10 Hollow handstand pose, scapular push up (scaled: on box)
3x 10-30s Aussie pull up hold (c2b)
3x 10-30s L-sit hold (floor, rings, on box, parallettes…)

Pe 13.10.

Päivän lähdöt:

klo: 6.30/9.00/16.15/19.15

1) Deadlift

e3m
1x 5, 1x 3, 1x 1+

2) E1,5m x 10 rds

1 clean pull + 1 clean + 1 fs
add weight-> ahafa

To 12.10.

Päivän lähdöt:

klo: 6.30/~~9.00~~/17.15/19.15

1) Behind the neck jerk

e2m
2x 3 @50-60%
2x 2 @60-70%
1x 1 @75%

2) Push press

e3m
1x 5, 1x 3, 1x 1+

3) 30s on/30s off for 12 min

pull up
abmat situp
wb

Ke 11.10.

Mobility/Rest day

Mob of the day

klo 17.30 Afterwork flow 90′
klo 19.15 Pilates (väline)
klo 19.15 Yin 90′