Maanantai
WOD
Every 5min for 20min
Run 100m
15 2db hang power clean (22,5/15)
9 deficit hspu (20/10)
*Go for fast rounds, reduce dumbbell weight so that you can go unbroken. Hspu max in 3 fast sets with minimal rest between.
BASIC- WOD
Every 5min for 20min
Run 100m
15 2db/kb hang power clean
9 2db/kb push press
*Go for fast rounds, reduce dumbbell weight so that you can go unbroken cleans. Presses max in 2 fast sets with minimal rest between.
ENDURANCE
Bike intervals
4x 8min intervall
with increasing watts, every 2min
3min rest between intervals
(Ei mikään super paha, mutta hiki tulee kyllä. Vähän niinkuin vk2 vetoja)
Tiistai
WOD
Back Squat
Re-test
Aim to hit 102-105% of day 1 max
3 reps
Each rep with 3sek eccentric and 3sek bottom hold
Accessory:
3x 10+10 1leg kb deadlift
3x 14-20 1leg glute bridge
+ Foam rolling
BASIC- WOD
Front Squat
Re-test
Aim to hit 102-105% of day 1 max
3 reps
Each rep with 3sek eccentric and 3sek bottom hold
Accessory:
3x 5+5 1leg scale
3x 14 1leg glute bridge shoulder on ground.
+ Foam rolling
Painonnosto:
Tempaus tekniikkaa
Keskiviikko
WOD
Skill
Handstand and ring mu practice
18min for quality with partner:
5-10m Handstand walk (or spotted)
4 Ring muscle-up (or rum prog feet on ground)
BASIC- WOD
Skill
Handstand and jumping bmu practice
18min For quality with partner:
5m Spotted handstand walk / wheelbarrow walk
3 Jumping muscle-up ( + rollover?)
GYMNASTICS
Jäppisen erikoiset
ENDURANCE
Ma / To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Part 1
15min easy jog / row / bike
Part 2
Hip and hamstring mobility
Part 3:
Overall mobility
ENDURANCE
For time:
400m run
60 Kb swing
400m run
50 kb hang clean and jerk
400m run
40 kb thruster
400m run
30 kb cluster
400m run
*Rx 24/16
*Cap 30min
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
Perjantai
WOD
Deadlift
6-6-6-6-6
*build to heavy
“2,5min
Metcon:
For time:
50 deadlift
50 Sumo deadlift high pull
*Complete 7 knees to elbows at every starting minute
Rx 42,5 / 30
Cap: 13min
BASIC-WOD
Sumodeadlift
6-6-6-6-6
*build to heavy
“2,5min
Metcon:
For time:
40 deadlift
40 Sumo deadlift high pull
*Complete 7 hanging knee raises at every starting minute
*Rx 30 / 22,5kg
*Cap: 13min
Lauantai
Partner metcon
3 rounds for time with partner
30 squat clean (42,5/30)
30 Pull-up
800m run
*Cap: 30min
*run together and break clean and pull-ups as needed.
*Clean 5+ unbroken reps at the time
*Pull-ups in sets 5+
Scaled 1:
30 hang squat clean (30/22,5)
30 Jumping pull-up
800m run
Scaled 2:
30 1db squat clean
30 Ring row
500m run
Sunnuntai
Omatoimiperuskunto
Salilta lähtö ->urpolan 2km tai 5km lenkki, reippaasti kävellen tai hölkäten tai yhdistelmällä.
Sitten
10-20km fillari salilla
Sitten
15min iisiä rullailua / venyttelyä