Maanantai
WOD
40min for moderate pace
400m run /jog
20 Box jump over
20 V-up
5 Bar muscle up / jumping muscle-up
Basic-Wod
40min for moderate pace
400m run /jog
20 Air Squat
20 Sit-up
5 Ring row (5sek hold on chest)
Endurance
40min amrap
30 Db snatch
15 burpee to target
400m run
2min rest
Tiistai
WOD
For strength
24-16-8
2db hang clean & shoulder press
Ring dip
(rx 22,5/15)
In time frame of 15min
Scaling
hang clean & shoulder press
first by weight, but if shoulder press demand very light weights do push presses
Ring Dip
Banded ring dip
Box dip
Basic-Wod
For strength
24-16-8
2db hang clean & push press
Bench dip
In time frame of 15min
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Back squat (week 6)
5×72,5%
5×75%
5×77,5%
5×80%
5×77,5%
5×75%
5×72,5%
“3min
Extra:
30-60 ghd sit-up
Basic-Wod
Front squat
6×5
Build to heavy
“3min
Extra:
30-50 Tuck-up
Gymnastic
Bar muscle-up harkkaa
Endurance
Maanantain tai keskiviikon endu
Torstai
9.30 Huolto
16.00 Painonnosto
17.00 Huolto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikkaa ja nostelua
Endurance
48min
Pk ergoilu
6min/laite
(sisältää Jaskan erikoisen)
Perjantai
WOD
Clean and jerk practice
10x Ot2min
1 power clean
1 hang power clean
1 split jerk
Basic-Wod
Hang clean and jerk practice
10x ot90sek
2 hang power clean
2 shoulder to over head
Lauantai
WOD
In teams of 3
30min amrap
120m sledge push
9 rope climp
120m sledge push
60 Toes to bar
120m sledge push
60 Pistol squat
(sledge 160/120)
Sunnuntai
Omatoimiperuskunto
45-60min
10min pk ergo
5min (cindyä helpohkoon tahtiin)
5 pull-up / jumping pull-up / ring row
10 push-up / knees down push-up / lay to up
15 air squat