Weekly breakdown
Monday – CF – Weightlifting, Gymnastics tempo
Tuesday – Aerobic Power Intervals – Strength Aerobic method
Wednesday – Restoration (Cardiac output)
Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
Saturday – Cardiac Output – EMOM, Gymnastics skill
Sunday – Restoration

Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

Monday

Mob #1

A. Shoulder – Internal rotation

B. Ankle – Against wall

C. Hip – flexion

Session #1 – CF

A. Practise Roll to Handstand on rings

B. Practise your triple unders

Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

B. Three rounds for time of:

500 meter Row
12 Overhead squats 60/40kg (135/95lbs)
50 Double-unders

Post time to comments

Mob #2

A. Shoulder – Internal rotation

B. Thoracic spine

C. Hip – Extension

Session #2 – Weightlifting + Gymnastics (Tempo method)

A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
- 3sec pause/squat

B. Tempo Gymnastics (Superset – alternate between B1 and B2)
B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
- Make sure to pull low on the B2
- Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

3 rounds for time:

• row 500 m
• 7 dumbbell squats
• 7 burpees
• 5 db squats
• 5 burpees
• 3 db squats
• 3 burpees

Tän viikon osalta 4 treeniä, 1 omavalintainen ulkoilusetti 45-90 min ja vähintään se 2 täyttä lepoa. Seuraava kierto vielä mennään ns. strenght&conditioning tyyliin voimailujen osalta. Syyslomaviikon (43) jälkeen aloitetaan uusi harjoituskausi ja alamme tekeen pohjatöitä voimailuun mm. tempoharjoittlelun kautta.

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

For Time with a Partner (You Go, I Go)
116 calorie Row
58 Power Cleans @80/55kg
58 Dumbbell Snatches @22,5/15kg
58 Wall Ball Shots @12/9kg
58 DL @80/55kg
58 HSPU
116 DU

TC: 35'

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
50 Calories of Assault Bike
30 Thrusters
800 Meter Run

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

EMOM 16'
even clean and jerk @50/35
odd burpees over the bar

A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)