Ti 12.11.

a) E2Mx 4 Clean pull

  • 1×3
  • 2×2
  • 1×1 (extra hevy)
  • 100-120% 1rm add weight prew week

b) E1.5M x10

  • 2x power clean @find heavy double
  • add weight from prev week

c) Open 13.2

AMRAP 10

  • 5 STOH 52.5/35kg
  • 10 DL
  • 15 BXJ

scale kg if needed, max effort!

 

Omalla ajalla lähdön jälkeen tehtävä
Mu accessories extra!!
3-5 Rds rest as needed

  • 10 Banded hollow pull down
  • 5-10 ring hi kipping
  • 5-10 ring dip
  • 5-10 false grip ring row

 

Ma 11.11.

45” on 15” off x 50

  • Row (easy)
  • Farmer walk pinch grip @plate
  •  Wb side throw
  • ski, bike, run, assault(easy)
  • plate oh walk
  • banded (knee) walk forward
  •  box step over
  • abmatsit up
  • sled push or pull (walking only)
  • dual db frontrack walk

Lisäharjoitus!

Lähdön jälkeen optio vetää omatoiminen pk-harjoitus

  • kesto 35 min
  • 50-75%max hr

 

Su 10.11.

Lepo

 

La 9.11.

Open 20.5

 

Pe 8.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • 1-2 reps tank

b) e2m x 4

  • 3x push press (heavy) @+110%press 1rm

c) Core work

emom 5

  • 10-15 plate situp

 

To 7.11.

Lepo

 

Ke 6.11.

a) e2m x 4 Clean pull

  • 1x 3
  • 2×2
  • 1×1 (extra heavy)

b) e1,5m x 10

  • 2x power clean @find heavy

c) emom 10

  • even: 5x stoh @60/40kg
  • odd: bar over burpee

 

Ti 5.11.

45 s on / 15 s off x 50

  1. row (easy)
  2. Farmers walk @dual kb
  3. Wb side throw
  4. ski, bike, run (easy)
  5. plate oh walk
  6. banded walk (knee)
  7. box step up
  8. abmat situp
  9. sled push or pull (walk)
  10. Dual kb front rack walk

 

Ma 4.11.

a) e2m x 4 OHS

  • 2 x 2 @mid/heavy
  • 2 x 1 @ heavy

b) emom 10

  • 2x tempo snatch @easy weight

c) e75sec x 10

  • 2x snatch @max load 75%1rm
  • focus on technique

 

Su 3.11.

Lepo

  • klo 11.00 Aamuflowjooga
  • klo 18.35 Yin90’

 

La 2.11.

Open 20.4

 

Pe 1.11.

a) e2m x 5

  • 4 x Tempo BS 2311 @50%
  • 2 s down, 3s bottom, 1s up, 1s stop

b) e2m x 4

  • 8 Push press @50%

c) Core work

3 rounds of:

  • 30” crunch
  • 30” flutter kicks
  • 30” plank hold
  • 30” reverse plank hold
  • 1 min rest

 

To 31.10.

Lepo

  • klo 18.15 Äijäjooga
  • klo 19.15 Notkeempi ruoto

 

Ke 30.10.

Clean technique day

 

Ti 29.10.

Snatch technique day

 

Ma 28.10.

a) Skill practice 20 min

  • ring mu

b) e3m work / 15s off x 6

1 set

amrap

  • 10 lunges
  • 10 push up

2 set

amrap

  • 10m inchworm
  • 10m bunny jump

3 set

  • row cal

Easy pace, not max effort!

 

Su 27.10.

Lepo

  • klo 11.00 Aamuflowjooga
  • klo 18.35 Yin 90’

 

La 26.10.

Open 20.3

  • wodit klo 11 ja 16

CF Imatran Halloween bileet

  • alkaa klo 16.00 Open 20.3 wodilla
  • jatkuu perinteisellä menolla 😀 Openista aamunkoittoon…

 

Pe 25.10.

a) e2m x 4

  • 3 clean pull @100-120% clean 1rm

b) e1,5m x 10

  • 3 rds: 3 clean @easy
  • 3 rds: 2 clean @mod
  • 4 rds: 1 clean @heavy

c) 3-5 rds rest as needed

  • 10 banded hollow lat pulldown
  • 5 hollow rock + hip extension
  • 5-10 ring dips
  • 5-10 false grip ring row

 

To 24.10.

Lepo

  • klo 18.15 Äijäjooga
  • klo 19.15 Notkeempi ruoto