Maanantai
WOD
Progression (4.1/8)
Back squat
6x2-3 (92-95% of week 1 max)
with 5sek eccentric and 5sek bottom hold each rep
*If you feel strong, do the third rep.
*Do not limit depth of the squat.
*This is a test for back squat not for stripper squat.
Beginners should scale to front squat for this progression, for safety and mechanics.
Accessory:
3x 10 kb single leg deadlift
*use moderate weight
3x 14-20 Single leg glute bridge
*foam rolling
BASIC- WOD
Progression (4.1/8)
Front squat
6x2-3 (92-95% of week 1 max)
with 5sek eccentric and 5sek bottom hold each rep
*if you feel strong, do the third rep.
*Do not limit depth of the squat.
Accessory:
3x 6+6 scale
*use moderate weight
3x 14-20 glute bridge shoulders on ground
ENDURANCE
Easy pace
1000m Jog
Then 10 rounds of
10 box step up
10 Sit-up
10 Kb swing (vertical)
10 1Leg v-up
1000m Jog
Tiistai
WOD
Strenght
Push jerk
3-3-3-3-3
“3min
*Build up
Metcon
8min amrap
15 Push press (42,5/30)
15 Box jump
BASIC- WOD
Strenght
Push press
5-5-5-5-5
“3min
*Build up
Metcon
8min amrap
12 Push press (35/25)
12 Box step up
Painonnosto:
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Metcon
15min on a clock
50 bar facing burpee
50 Wallball (9/6)
800m run
Rest of the time:
Max reps squat clean (55/82,5)
BASIC- WOD
Metcon
15min on a clock
35 burpee
35 Wallbal
800m run
Rest of the time:
Max reps hang clean + front squat (heavy)
GYMNASTICS
Kipping practice
ENDURANCE
Ma/To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ke)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1:
20min easy ergo
Part 2:
20min shoulder mobility
Part 3:
20min stretching / rolling
PAINONNOSTO
Tempaus tekniikkaa
ENDURANCE
30min amrap
Rx
10 Wallwalk
1000/800m Row
Scaled 1
10 Wallwalk
2000/1700m Bike
Scaled 2
5 Wallwalk
750/600m Row or 1500/1200m Bike
Perjantai
WOD
Metcon
“Loredo”
Rx
6 rounds for time:
24 Air squat
24 Push up
24 Lunge step
400m run
*Cap 30min
Scaled 1:
6 rounds for time
18 Air squat
18 Push up from knees
18 Lunge step
400m run
Scaled 2:
5 rounds:
14 Air squat
14 Push up from knees
14 Lunge step
400m run
*************************
Kyykyt omaitoimisena treenin jälkeen
Back squat
6×2 (90% of week 1 day 1)
with 3sek eccentric and 3sek bottom hold each rep
BASIC- WOD
Metcon
6 rounds for time
18 Air squat
18 Push up from knees
18 Lunge step
400m run
Cap 35min
Lauantai
SUPER-WOD (90min)
Metcon
5 rounds for time with parner
100m sandbag carry
60m Sledge push
20 2db hang clean + push press (22,5/15)
Strength / skill
5 rope climbs, after each climb
Practice handstandwalk for 2min.
Core:
For time:
50 Military sit-up
Sunnuntai
Omatoimiperuskunto
Sinisellä sykealueella
10min fillari
400/800m hölkkä
10min soutu
400/800m hölkkä
10min hiihto
400 / 800m hölkkä
10min echo bike
400 / 800m hölkkä