E1.5MOM

1 C&J @79%

4 x 5 @ 69% of snatch 1RM

3 x 5 @ 69%

4 x 8 @ 63%

4 x 4 @ 71%

3 Rounds YGIG

5 Double DB hang power cleans 25kg
20m OH sg DB lunges R
5 Double DB hang power cleans 25kg
20m OH sg DB lunges L

Tempaus ja ylöstyöntö

Warm up
Bike or Row
0:30 seconds easy pace
0:30 seconds moderate pace
X3

Into 2 rounds
10 goblet squats
10 KBS

Strength
Front squats
E2MOM x 6
8 reps
Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

WarmUp 20 min:
- 10 min Coordination with ladders and cones (3 different courses)
- 10 min WA spurts and dynamic movements (mobility)

Training 55 min:
- 4x 15-20 Two leg jump downwards to catch 2 sec hold (Tasahyppy) – Walking up to Start

• 4x 40 metres upwards: 10x Two leg jumps dynamic (Tasahyppy) and Walking lunges to 40m

• 4x 20 Jumps downwards to catch 2 sec hold (Vuoroloikka) – Walking up to Start

• 4x 16 Jumps upwards dynamic – Walking down to Start

• 5x Max spurts 50m Upwards

Rest times: 1,5 – 2 minutes between sets, 3 minutes between movements

Cool down 10 min:
- 5min easy jogging
- 5 min dynamic movements (mobility)

Eilinen/Lepo/

Penkki punnerrus 6-5-4-3-4-5-6, raskas

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus

8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3