Ke 11.11.

Pre workout:

  • scap & core workout

a) BS + press

emom 10

  1. 10x BS
  2. 5x Press

b) emom 16 (30s on/30s off)

  1. DU
  2. WB
  3. Straight arm slam balls
  4. GM

Accessory:

  • 15-30 min easy aerobic exercise

 

Ti 10.11.

Pre workout:

  • scap & core ctrl

a) e2m x 5

  • 8-12 Pendlay row @moderate weight

b) 3 rounds, 3 batteries, 2,5 minutes per battery, rest remaining time

1. Battery

  • 8-15 ring push ups (scaling: push ups)
  • 15 back extensions
  • 5+5+5 3 ”pos.” ring rows (false grip)

2. Battery

  •  8-15 scap. Dips with boxes
  •  8-15 V-ups
  • 8-15 pull ups (scaling: pull power band from up)

 

3. battery

  • 8-15 scap. elevations @2xDB/KB (”olankohautus”)
  • 2×8-12 DB/KB side bends
  • 1-3 rope climbs (scaling: DB bicep curls / legless rope climb)

 

Ma 9.11.

Pre workout:

  • scap & core ctrl

a) 5 x e2m

  •  3-6 Snatch balance (@60-90% Snatch 1RM)

b) For 20 minutes

  • 8-15 rounds
  • 2-3 x Snatch
  • Focus on technique

Weakness eliminating accessory:

  • 3-5 rounds
  •  3-6 OHS (@60-90% Snatch 1RM)

 

Su 8.11.

Lepo

  • 30-60min kevyt aerobinen

 

La 7.11.

Pre workout:

  • scap & core ctrl

a) 5 x e2m

  • 3-6 Snatch balance (@60-90% Snatch 1RM)

b) 5 x e75sec

  •  3 pos. snatch

c) For 15 minutes

  • 6-10 rounds
  • 2-3 x Snatch
  • Focus on technique

 

Weakness eliminating accessory:

  • 3-5 rounds
  • 3-6 OHS (@60-90% Snatch 1RM)

 

Pe 6.11.

Pre workout:

  • scap & core ctrl

a) 10x e1,5m

1. 10-15 Pendlay row @easy weight
2. 8-12 Press @easy weight

Focus on technique

 

b) 16 x EMOM (30s on / 30s off)

1. DU
2. push ups
3. box step ups
4. pull ups (scaling: pull power band from up->down, sitting on floor)

 

After workout:

  • 15-30 min easy aerobic exercise
  • run/bike/etc…

 

To 5.11.

Lepo

 

Ke 4.11.

a) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time

Focus on quality, easy pace, deload

9x e3m

1. Battery

  • 2×10 Core press (pallof press)
  • 2×10 Cross over box step up
  • 10-15 face pulls

2. Battery

  • 2×10 cross crunches, knee to elbow
  • 10 seated press @bar
  • 10-15 GM @bar

 

3. Battery

  • 10 L-sit holds (2-5s)(on KBs)
  • 2×10 renegade row @KBs
  • 10-15 half moon @KB

b) BS, focus on technique, very easy to easy weight

  • 5x e2m
  •  8-15 BS (25-50% BS 1RM)
  • 2 warm up sets, 3 easy sets

After workout Accessory:

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

 

Ti 3.11.

HUOMIO!

Wodit ovat noin 60 minuuttisia, pre workoutit tehdään ennen wodia ja accessoryt pyritään aloittamaan wodin loppupuolella ja/ tai tehdään omatoimiharjoitteluna wodin jälkeen.

T. Valmennus

a) Scapular control exercises, 15min

 

b) Skill 20 min

  • hsw / hsw progressions

 

Ma 2.11.

HUOMIO!

Wodit ovat noin 60 minuuttisia, pre workoutit tehdään ennen wodia ja accessoryt pyritään aloittamaan wodin loppupuolella ja/ tai tehdään omatoimiharjoitteluna wodin jälkeen.

T. Valmennus

Pre workout:

  • scap&core ctrl

a) 5 x e1,5m

  •  3-6 Tempo clean pull (tarvittaessa korokkeelta)

b) 5 x e1,5m

  • 3 pos. clean

c) For 15 minutes

  • 6-10 rounds
  • 2-3 x C+J
  • Focus on technique

Accessory: Weakness eliminating

  • 3-5 rounds
  •  3-6 FS (@70-90% Clean 1RM)

 

Su 1.11.

Ansaittu lepo <3

 

La 31.10.

CF Imatran Sääntömääräinen Syyskokous

  • klo 15.00 alkaen
  • kts ohjelmatiedot facesta ja/tai salin taululta
  • ruokatilaus etukäteen Suville

Tervetuloa!!!

 

Pe 30.10.

Pre workout:

  • scap & core ctrl

a) e75sec x 6

  • 3 muscle clean
  • Focus on pull timing

b) e75 sec x 6

  • 2 power clean + 2 power jerk

c) Partner wod: Yyteri sandstorm laji 2a

For time:

Buy in: 750/600m row (together)

then,

3 rounds of

  • 10 synchro box jumps (60/50 cm)
  • 20 t2b (you go, I go)
  • 30 GTOH (you go, I go) @50/35kg

TC 13 min

Accessory:

Laji 2b, tc 7min:

  • find 1rm C+J (partner 1) and Snatch (patner 2)

OR/AND

Cooldown 10-20 min very easy aerobic exercise: walk, bike, etc…

 

To 29.10.

Pre workout:

  • scap ctrl

a) Skill 20 min

  • Du

b) emom 16′ Strength accessory (8-15 reps/movement)

  1. Pendlay row
  2. V-ups
  3. Ring push ups
  4. ab rollout

 

Ke 28.10.

Pre workout:

  • core ctrl

a) 5 x e3m

  • 3x BS @80-90% 1rm + 3 high bxj

b) For time

21-15-9

  • thrusters
  • bar facing burpee

Prep: Find thruster weight you could go unbroken with

 

Accessory:

  • After workout easy aerobic exercise: run, row, bike, etc…

 

Ti 27.10.

Pre workout:

  • scap ctrl

a) Emom 10′

  1. 1-5 Push jerks @moderate-heavy weight
  2. max rep pull ups in 20-30 sec

b) 3-4 rounds, rest as needed

  • 5-10 dips
  • 5-8 staright arm slam balls
  • 5-8 deficit HS press with legs on box (scaled: HS press/ seated press)
  • 8-12 vipunosto suoralla kädellä taaksepäin tanko selän takana

 

Ma 26.10.

Pre workout:

  • scap & core ctrl

a) 5 x e1,5m

  •  3-6 Tempo snatch pull (tarvittaessa korokkeelta)

b) For 20 minutes

  • 8-12 rounds
  • 1 x Snatch
  • Work with challenging weight

Weakness eliminating Accessory:

  • 3-5 rounds
  • 2-6 Snatch balance (@70-100% Snatch 1RM)

 

Su 25.10.

Lepo

 

La 24.10.

Aktiivinen lepo

  • 30-60 min kevyt aerobinen

HUOMIO!

CF salissa lauantaina 24.10. klo 12-13 kirmailee pieniä supersankareita. Tällöin voi omatoimi treenit olla hieman haastavampia. 😉 Vahva suositus siis treenata tuon ajan ulkopuolella.

 

Pe 23.10.

Pre workout:

  • Core ctrl

 

a) BS 5x e3m

  • With ascending weight
  • 5 sets of reps 10-8-6-4-2

b) 10min AMRAP

  • 30 air squats (scaling: FS @16/12kg)
  • 20 butterfly sit ups (scaling: GHD)
  • 20m weighted lunge walk (2×16/12kg, scaling: front rack)
  • 10 burpees

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