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…

 

 

Ti 6.10.

Pre workout:

  • scap & core ctrl

a) 10 x e75sec

  • 3 pos. snatch

b) For 15 minutes

  • 8-12 rounds
  • 1-2 x snatch
  • Focus on technique

c) Weakness eliminating accessory:

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

 

Ma 5.10.

Pre workout:

  • scap & core ctrl

 

a) BS+press
Easy-moderate weight

10x emom

1. 10x BS
2. 5x Press

b) 3-4 rounds, rest as needed (20min)
– 8-12 ab rollout with barbell
– 8-12 GM (good morning) with barbell
– 8-12 each hand: one-hand bench press on medball with db/kb
– 8-12 each leg: banded leg abductions (koiran kusetus)

 

 

Su 4.10.

Lepo

 

La 3.10.

Aktiivinen lepo

  • kevyt aerobinen 30-60 min

 

Pe 2.10.

”Murph (Cindy style)”

  • 1600m run (2x 800m)

then,

20 rounds of ”Cindy”

  • 5 pull up
  • 10 push up
  • 15 air squat

then,

  • 1600m run (2x 800m)

Time cap 45 min

Accessory after workout:

  • very easy aerobic exercise 15-30 min

 

To 1.10.

Pre workout:

  • scap & core ctrl

a) e75sec x 6

  • 1x clean pull + 1x hi hang clean + 1 clean

b) e75sec x 6

  • 2x power clean + 2x split jerk

Focus on technique!

c) e1,5m x 8

  • 1-2x clean&jerk

 

Ke 30.9.

Pre workout:

  • core ctrl

a) Vauhditon pituus testi

b) Skill 15min

  • HSW / HS hold

c) 12 x EMOM 30s on / 30s off

Focus on quality not amount
1. T2B
2. DU
3. OHS @bar/KB/DB

Accessory After workout:

  • 15-30 min easy aerobic
  • Run, row, bike, etc…

 

Ti 29.9.

a) Leuanvetotesti

  • 1min AMRAP strict pull-ups / aussie pull-ups in a row (myötäote)

b) 40s on/ 20s off for 20min with easy weight kb

  1. OH walk @KB
  2. half moon kb swing
  3.  high pull sumo DL @kb
  4.  russian twist @kb
  5. alt. C+J @kb
  6. butterfly sit ups (@kb or without)
  7. 1-leg SLDL @kb (switch leg @20s)
  8. half TGU @kb (switch hand @20s)
  9. alt. 1-hand KBS with high pull
  10. alt. Single kb devils press

 

Ma 28.9.

Pre workout:

  • Scap & core ctrl

a) 6x e75sec

  • 1 Snatch pull + 1 hi hang snatch + 1 snatch

b) 6x e75sec

  • 3 pos. Snatch

Focus on technique

c) 8x e1,5m

  •  1-2 Snatch

 

Su 27.9.

Lepo

 

La 26.9.

Aktiivinen lepo:

  • kevyt aerobinen 30-60min

 

Pe 25.9.

Pre:

  • scap & core ctrl

 

”Karen”

For time (tc 10 min)

  • 150 wb

 

Cooldown:

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