Maanantai
WOD
Power snatch technique practice
10x OT90sek for complex
1 Hi-hang power snatch
1 Hang power snatch
1 Power snatch
*build up in weights but keep them that allows you to have good rhythm and mechanics.
Basic-Wod
Power clean technique practice
10x Ot90sek for complex
1 Hi-hang power clean
1 Hang power clean
1 Power clean
*build up in weights but keep them that allows you to have good rhythm and mechanics.
Endurance
4x
4min ergo (easy pace 60-70%of max) -PK
4min of (medium pace 70-85% of max) VK1-2
12 Kb swing
10 Kb hang clean and jerk
8 Kb Squat
6 No jump burpee
Tiistai
WOD
Selkäprog.
3x
10 ring row (2 sek hold)
10+10 Shoulder rotation
10 Lat pull
Bent row from box
10-10-8-8-6-6
“2min
3x Max reps
Kipping pull-up / Chest to bar pull-up
*Rest as needed between sets.
Basic-Wod
Selkäprog.
3x
10 ring row (2 sek hold)
10+10 Shoulder rotation
10 Lat pull
Bent row from bench
12-12-12-8-8-8
“2min
3x Max reps
Ring row
*Rest as needed between sets.
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
For time:
By in:
2000m bike (1000m row)
Then 10 rounds of
3 hang squat clean (60/42,5)
20 Double under
Cash out:
2000m bike (1000m row)
Cap 33min
Basic-Wod
1500m Bike
Then 8 rounds of
5 Hang clean (40/30)
25 single under
Cash out:
1500m bike
Cap 30min
Gymnastic
Handstand / handstandwalk
Endurance
Jos wodilla paljon porukkaa ja ergot pitkälti käytössä niin ensijaisesti tehdään maanantain endua niillä ergoilla mitä käyttössä on. Jos ergoja piisaa niin voi tehdä myös torstain endun.
Torstai
9.30 Huolto
16.00 Rästi-wod (ti/ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
30min amrap
250m Row / 500m Bike
5 Pull-up
9 Push-up
12 Air squat
*if possible switch ergo row / bike each round, its a no big deal if you must hit same ergo twice in a row.
Scale the pull-ups and push-ups to level that you can keep good pace. (jumping pull-up, lay to up example)
Perjantai
WOD
Front squat
3-3-3-2-2-2-1-1
“2,5min
Build up
Extra:
30-50 Ghd hip extensions
Basic-Wod
Front squat
5-5-5-3-3-3
*build up the weights.
Extra:
20-30 Hip extensions from box
Lauantai
WOD
3 rounds of:
30sek work / 30sek Rest
1.Row
2.Wallball
3.Standing bike
4.Sumodeadlift high pull (35/25)
5.Ski
6.Sit-up
2min rest between rounds.
Hit the rounds with high effort.
Sunnuntai
Omatoimiperuskunto
3-4 rounds of
*10min easy ergo
*Then choose 2-3 movements that needs practice.
Practice those for 10min. Short sets and easy weights if there are any.
Ideas: kipping, toes to bar, pull-up, handstand push-up / -walk, pistol squat, overhead squat, muscle-up, turkish get-up, cossack squat, V-up, olympic lifting.
Your can pic want you want, dosen`t have to be on this list.