Pe 16.10.

Pre workout:

  • scap & core ctrl

a) 6x e1,5m

  • 3-6 Snatch pull
  • Hidas polven ohitus, jonka jälkeen kiihdytys
  • Tarvittaessa pausseilla

b) 6x e1,5m

  • 2-6 Snatch balance

c) 6x e1,5m

  • 1-2 snatch

 

To 15.10.

a) Uudet core liikkeet

b) BS, focus on technique, very easy to easy weight (15 min)

  • 5x e2m – 8-20 BS (25-50% BS 1RM)
  • 2 warm up sets, 3 easy sets

 

After workout:

20-40 min easy aerobic exercise: run / bike / etc.


 

Ke 14.10.

40s on/ 20s off for 30min

  1. easy run
  2. up/down plank
  3.  jumping jacks
  4. air squats
  5. Mountain climbers
  6. lunge walk
  7. DU
  8.  side plank (20s/ side)
  9.  Burpees
  10.  back extensions

Easy effort, deload

Accessory After workout 15-30 min easy aerobic exercise: row, run, bike…


 

Ti 13.10.

a) Uudet lapatukiharjoitteet 15 min

b) Skill 20 min

  • bar/ring mu progressions

 

Ma 12.10.

Pre workout:

  • scap & core ctrl

a) e1,5m x 6

  • 3-6 tempo clean pull

b) e1,5m x 6

  • 3-6 half jerks (tarvittaessa räkiltä)

c) e1,5m x 6

  • 1-2 clean + jerk

 

Su 11.10.

Lepo


Markku Vahtilan voikkakurssit

  • klo 10.00-18.15

kts ohjelma tästä:


 

La 10.10.

Lepo


HUOM!!!

Sunnuntaina 11.10. klo 10.00-18.15 ei Open gymiä (Vahtilan kurssit)


 

Pe 9.10.

Pre workout:

  • scap & core ctrl

a) Pendlay row

  • @easy weight
  • 5x e1,5m – 10-15 reps

b) CFI Nasty Nancy:
5 rounds for time:

  • 400m run (/500m row)
  • 15 OHS (42,5/30kg)
  • 15 bar facing burpees
  • Scale if needed

Cool down:
After workout 10-20 min very easy aerobic exercise: walk / bike / etc.


 

To 8.10.

Pre workout:

  • Scap & core ctrl

a) 10 x e75sec

  • 3 pos. clean

b) For 15 minutes

  • 8-12 rounds
  • 1-2 x C+J
  • Focus on technique

c) Weakness eliminating accessory

  • 3-5 rounds
  • 3-6 half jerks (@70-90% C+J 1RM)
  • 5-10s active front rack hold

 

Ke 7.10.

Pre workout:

  • scap ctrl

a) Skill 20min

  • Kipping pull-up/Butterfly/C2B Focus on quality not amount

 

b) emom 16’

1. T2B / rope climbs
2. DU
3. HSPU / HS hold
4. pistol squat progressions

30s on / 30s off

After workout:

15-30 min easy aerobic exercise: run, row, bike etc…