Hyvää Juhannusta!
Ei ohjattuja tunteja. Alasali vapaassa käytössä normaalisti.
Pic: Marko Vallius
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Author: The Black Book
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220617 Torstai
As many repetitions as possible:
5 minutes – 4 minutes – 3 minutes – 2 minutes – 1 minute of,
row calories
box jump 20″
rest 1 minute between rounds
Split up repetitions as you want as long as you do the same amount of both. If a set is uncompleted before the next time period, start with the remaining reps. You can do ex. 20 reps on both or 10 reps on both.
Kaisa Karhuvaara made it to the finals at the Sawotta-competition placing 8th. Kaisa has had her bad luck and misfortunes before in competitions, so it was really great to see her go through a solid performance.
Pic:Marko Vallius
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210617 Keskiviikko
Johannes Simola was 4th in the men’s open category at Sawotta-competition. This was Johannes’ first competition outside our gym and he cashed in just as expected. We still have lots of work but we know we’re going to the right direction.
Pic:Marko Vallius
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200617 Tiistai
20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time
then every 5 minutes for 3 sets,
10 deadlift at the same weight
If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.
Kaisa Niinivirta won bronze at Sawotta-competition in Sawonlinna in the women’s open category. Kaisa has been with us for a while now and it’s nice to see her developing as an athlete to the level she is now, where she can start to challenge the top competition in Finland. We’re super proud!
Pic: Marko Vallius
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190617 Maanantai
Petteri Alho won gold at Sawotta-competition in Savonlinna at masters +40. We are really proud of Petteri’s hard work and high quality performance!
Pic: Marko Vallius
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170617 Lauantai
Team workout,
For time:
60 Front squat 90/60kg
90 Box jump 24″
120 Kettlebell swings 24/16
150 Wall ball shots 20/14
In teams of three. One work out at a time.
Tuulikki T.
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160617 Perjantai
Find 5 rep max TNG power clean
then at the same weight,
5 x 2+1 rep squat clean & jerk
Henri H.
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150617 Torstai
14-12-10-8
dumbbell floor press
weighted lunges (per leg)
dumbbell hang power clean
ring dip
Try to do unbroken sets, rest as needed between movements.
Laura R.
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140617 Keskiviikko
Jani T.
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130617 Tiistai
20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time
then every 5 minutes for 3 sets,
10 deadlift at the same weight
If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.
Mimmi S. & Venla M.