Tuesday 26.5.2020

Tiistai

At the Gym

1.
Snatch

3 x 3 Muscle snatches

*Focus on the bar path and hip extension. Keep it light.

5 x 2 Power snatches

*Technique first but here you can go heavier.

*You can do these every 3 minutes

2.
Conditioning

AMRAP12
10 Power snatches
10 Over head squats
400 m run

*42,5/30kg barbell.

OR

Anywhere

1.
Strength
EMOM21
1. 8 Single arm strict press + 8 Single arm push press (R)
2. 8 Single arm strict press + 8 Single arm push press (L)
3. 10-20 push ups
4. 10-20 sit ups
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

*Can be done with KB or DB or something odd!

Outdoors running 60min: Basic Endurance

12* (4min easy jogging + 1min walk).

You can also join for 30min, if this is your first time. We will jog by the CFE box at halfway, so you can drop off at 1830 if needed.

Lepopäivä

Restday – What did you do?

Sunday 24.5.2020

At the Gym

Basic conditioning
EMOM40
1. Row, Bike, Ski
2. Farmers carry
3. Box step over
4. Hand release push up
5. Sit ups

*Move through the whole minute with a steady pace without letting your heart rate rise high. You should be able to talk while you move.

OR

Anywhere

Running

4x
5 minute easy pace
3 minute moderate pace
1 minute faster pace
1 minute walk

Saturday 23.5.2020

At the Gym

1.
Deadlift
3 x 8
First set with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
2 reps less than last week so try to go bit heavier!

2.
Accessories
3 x
10/10 single leg Deadlift
10/10 single leg Bulgarian split squat
10 bench press (Barbell or 2 x DB)
10 bent over row
10 bicep curls
*Rest as needed

OR

Anywhere

1.
Legs & Core
10 (Elevated) Deadlift
10/10 single leg deadlift
10/10 single leg bulgarian split squat
10/10 jumping lunge as high as possible
*Rest as needed

2.
Arms & Core
3 x
10/10 single arm floor press
10/10 single arm bent over row
10 bicep curls
10 weighted sit ups
30 sec plank
*Rest as needed

Lepopäivä