Ninjat
Aikaa vastaan

2 raakarinnalleveto
2 maastaveto
1 köysikiipeily
4 raakarinnalleveto
4 maastaveto
1 köysikiipeily
6 raakarinnalleveto
6 maastaveto
1 köysikiipeily
8 raakarinnalleveto
8 maastaveto
1 köysikiipeily
10 raakarinnalleveto
10 maastaveto
1 köysikiipeily

Tabata row
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull-up
Rest 1 min
Tabata push-up
Rest 1 min
Tabata sit-up

Total 90min
A. Gymnastics
3 rounds for quality:
50 DU
15 T2B
15 HSPU (5 - 2 abmat, 40 - 1 abmat)

B. Olympics
1. Tempaus pukeilta
2. Rv nousu max

Total 120min
A. WU 500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility

B. Olympics, Jyrkin tunti
BWU
1. Tempaus samoille jaloille 3x20 3x20 3x25 3x27.5 2x30 32.5 35 yli 35 eteen 35
2. Rinnalleveto, x 2 3x25 2x35 2x40 2x45 2x50 52.5 eteen
3. HBBS
4. FS 5x40 5x45 5x45 5x45
5. Ojentajapunnerrus niskantakaa seisten voimatangolla
4x12x10kg

C. Post WO 500m row

F Squat - 5x185, 5x215, 5x245, 3x265, 3x285
1000m Row - 3:42
4 Rnds - 5 F Squats (215), 5 DL (315), 5 HCs (185)

5 rounds for time or quality:

10 push ups on 20kg plates(chest touches ground), straight to
20 sec Handstand hold
3 legless ropeclimb
4 Candle-stick lower
5 deadlifts 80%

3xME UB Cleans (full squat - from the floor) @80% of max cleans

Total 105 min
3 sets of: 5 HSPU, 10 box jump, 5 OHS, 10 GHD hip extension
Skillwork: MU practice for 15 min
OHS 5x30 5x35

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets): > rest 2-3 min
Back Squat x 10 reps @ 80%

B.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups > 9 ring dips :)
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs) = 70 kg
Results: 6.18, 8.24, 7.52 = 22.35

C.
500 m row
3 x 10 voimapyörä
120 amsu

Total 105 min
WU: kuntopallot, heittoja, loikkia, hyppyjä

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 35 37.5 40 42.5 45 :) 47.5 ei
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every minute, on the minute, for 30 minutes: > 27 minutes
Minute 1 – 30 Double-Unders + 10 Pull-Ups > 10 pull ups + 20 DU
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 6
Minute 3 – 12 Push Press (115/75 lbs) > 8
Avg/max HR 183/193

Total 105 min
3 sets of: 40 DU, 10 T2B, 5 HSPU, 10 burpee
Skillwork: MU practice for 15-20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70% 40 42.5 42.5
*Sets 4-6 – 70-75% 45 45 47.5
*Sets 7-8 – 75-80% 50 52.5
*Sets 9-10 – 80-85% > only clean 55 57.5 60 62.5 65 :)

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs) = 65 kg > 47.5 kg
10 Burpees Over the Barbell
20 Double-Unders
Result: 2+4 = 74 reps, 172/182
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs) = 47 kg > 40 kg
20 Pull-Ups
Result: 1+29 = 59 reps, 182/192

E.
Pull up practice for 5-10 min (sets of 16,10,10)