La 12.8.

Mobility/Rest day

 

Pe 11.8.

Päivän lähdöt:

  • 6.30/9.00/18.30

1) Deadlift

  • e3m
  • 2x 3, 1x 3+

2) 5 rounds (rest as needed)

  • 5 Front squat @ 65% of fs
  • 10-15 Ghd Back extensions
  •  10 Wb
  • max rep T2b

 

To 10.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

 

1) Kipping technique & pull up/mu progressions

  • practice for 30 min

 

2) Conditioning

  • Run 2x 1250m (Kerta -talon ympäri, Pikkolon kautta)
  • Rest 3 min between runs

 

Ke 9.8.

Päivän lähdöt:

  • klo 6.30/9.00/18.00/19.00

1) Split jerk (behind the neck)

  • For 12 minutes
  • Easy sets of 3
  • focus on technique and quality

2) Push press

  • E3m
  • 2x 3, 1x 3+

3) For time

4 rounds

  • 12 kb/db snatch (pick weight)
  • 20 Du’s (tc 60 sec efforts)
  • 12 Push jerk @ 42,5/30kg

 

Ti 8.8.

Mobility/ Rest day

Mobility of the day

  • klo 6.30 Yin 60’/ Noora (Joogasali)
  • klo 19.15 Yin&Yang 90’/ Hanne (Joogasali)

 

Ma 7.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

 

1) Back squat

  • E3m
  • 2x 3, 1x 3+

 

2) Emom 12′

  • 3 Power clean (as heavy as form allows)
  • 2-3 High box jumps
  • Farmers walk with pinch grip @2x 10kg plate (max distance)
  • 4-6 Pistol squats

 

Su 6.8.

Päivän lähdöt:

  • klo 16.30 Valmennus
  • klo 17.30-20.00 Open gym

1) Gymnastics

  • Work on your weaknesses for 15 min

2) Conditioning

  • Row max distance in 15 min

3) Core

Emom 15′

  • medball situp & throw
  • plank from palms to elbows
  • kb russian twist
  • sideplank crunches 30/30s
  • superman & progressions

 

La 5.8.

Päivän lähdöt:

  • klo: 10.00/14.30

1) Deadlift

  • 2x 5, 1x 5+

2) For time

3 rounds

  • 200m run
  • 10 front squat @ 50% of bw
  • 10 box jumps
  • 10 t2b

 

Pe 4.8.

Mobility/ Rest day

Mobility of the day

  • klo: 18.30 Yin 60’/ Noora (Joogasali)

 

To 3.8.

Päivän lähdöt:

  • klo: 6.30/9.00/17.00/19.00

1) Halting snatch deadlift & snatch pull

  • technique drills for 15 min

2) Barbell Cycling

  • Power snatch
  • Power clean
  • Power clean+jerk

 

 

Ke 2.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

Run

  • 4x 800m
  • rest 2min between sets

Core

60s on/ 15s off for 15 minutes

  • skin the cat
  • around the world
  • free headstand& lowering the legs
  • 30+30s sideplank + lower leg raise hold

 

Ti 1.8.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

Push press

  • E3m
  • 2x 5, 1x 5+

4-5 rounds

  • max rep Hspu/push ups
  • 12-15 Ghd situps
  • 6-8 Press (pick weight)
  • 60 sec max rep Du’s

 

Ma 31.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

Back squat

  • 2x 5, 1x 5+

Almost Helen

3Rounds For Time
400 meter Run
Kettlebell Swings (1.5/1 pood)
Pull-Ups
Start each round with a 400 meter run, then 21-15-9 rep rounds of Kettlebell Swings and Pull-Ups.

 

 

LOPPUVIIKON TREENIT 26.-30.7.

Ke 26.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

Deadlift

  • e3m
  • 4 x 6 @ 70-75% 1rm
  • max rep V ups
  • rest for remaining time

 

Snatch

  • e1,5m for 8 rds
  • 1 hang snatch + 1 squat snatch
  • add weight after every 2 rounds, focus on technique!

 

To 27.7. SPESSUPÄIVÄ

Päivän lähdöt:

  • klo: 9.00/ 17.00/19.00

HUOMIO!!! Saavu ajoissa tekemään omatoiminen lämmittely!

Tarkista ennen treeniä liikestandardit täältä:

http://www.youtube.com/playlist?list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G

”Fatal 40”

 

For Time
40 Wall Balls (20/14 lb)
40 Hang Cleans (42,5/30kg)
40 Pull-Ups
40 Deadlifts (42,5/30 kg)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (24/16 kg)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (42,5/30kg)
40 Double-Unders
40 Sit-Ups
40 Burpees

NOTICE! 400 meter Run at start and after each 40-rep movement
Total run distance is 5,6 km

PE-SU 28.-30.7.

  • Open gym salin jäsenille (avaimella 24h)
  • KARJALAN KOVIN 2017
  • katso lisätietoja täältä: www.karjalankovin.fi

 

Ti 25.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

1) Free handstand/walk & Hspu

  • Practice for 20 min

 

2) 4-5 rounds

  • 5-8 stoh
  • max rep kipping
  • 8-10 double kb bench press
  • max rep ab wheel rollout

 

Ma 24.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

1) Front squat

  • for 15 min
  • find heavy 5

 

2) Emom 15′

  • 3 pos power clean + 1 jerk

 

Su 23.7.

Mobility/ Rest day

Mobility of the day

  • klo: 19.00 Yin 90’/ Noora (Joogasali)

 

La 22.7.

Päivän lähdöt:

  • Klo 10.00 Valmennus
  • Open gym -> Omalla avaimella

With a running clock, complete:

Amrap 8′

  • 10 kb snatch @ 24/16kg
  • 20 Du’s

-Rest for 5 min-

For 8 minutes

  • Find 3 rep max Deadlift

-Rest for 5 min-

For time

  • 1000m row
  • 50 Kbs @24/16kg
  • 50 Abmat situps

 

Pe 21.7.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

1) 5 rounds e3m

  • 2-3 Jerk (push or/and split)
  • add weight to mid-heavy

2) Emom 12′

  • 10-12 Push up
  • 10-12 Wb
  • 5-8 Ring/box dip
  • Chin up max hold

 

To 20.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

1) 4 rounds E3m 

  • 5 ohs (from the rig, pick your weight)
  • max rep Pull up
  • rest for remaining time

2) ”Backyard special”

Partner up with your mate and complete as many rounds as possible in 20 minutes!

(May need to bring your own gloves, and notice that this WOD is ”first come, first served -kinda situation, so you’ll face some resting time or not…;D)

  • 50+50m Piggyback ride –> run 200m
  • 20 Tire flips –> run 200m
  • 50+50m Sled pull& sled push (pick weight)  –> run 200m
  • 20 Tire jumps –> run 200m
  • 10+10m Wheelbarrow walk –>run 200m

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