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

 

Ke 23.10.

a) e2m x 4 OHS

  • 1×3 @ easy
  • 2×2 @ mod
  • 1×1 @heavy
  • add weight from prev week

b) emom 10

  • 1  snatch high pull + 1 power snatch + 1 snatch drop @ easy weight

c) e75sec x 10

  • 1 snatch

 

Ti 22.10.

a) skill practice 20 min

  • ring mu

b) 3 min work / 15s off x 6

1. set

amrap

  • 40 du’s/ 30 sec practice
  • 5 t2b/ k2e

2. set

amrap

  • 5 burpee
  • 5 wb

3. set

  • row cal

Easy pace. This is NOT max effort workout!

 

Ma 21.10.

a) e2m BS ladder

  • 7-5-3-5-7

b) e2m x 4

  • 6x push press @100-110% press 1rm

c) Core work

5 rounds

1 round is:

  • 20 sec russian twist
  • 20 sec superman hold
  • 20 sec rest

 

Su 20.10.

Lepo

  • Klo 11.00 AamuFlow (joogasali)
  • klo 18.35 Yin90’ (joogasali)

 

Pe 18.10.

a) e2m x 4 OHS

  • 1×3 @mid
  • 2×2 @ mid-heavy
  • 1×1 @ heavy
  • add weight from prev week

b) emom 10

  • 1x snatch highpull + 1x power snatch + 1x snatch drop

c) e75sec x 10

  • 1x snatch @ load up to 80-90% 1rm
  • add weight from prev week n 2-5%

 

To 17.10.

Lepo

  • klo 18.15 Äijäjooga
  • klo 19.15 Notkeempi ruoto

 

Ke 16.10.

a) Skill practice 20 min

  • ring mu / progressions

b) e1,5m x 12

1. Set

  • 40 Du’s/ 30s practice
  • 10 kb/db snatch

2. set

  • 10 high box step overs
  • 3 wall climb

3. set

  • 10 MB floor slam
  • 10/8 cal Row

 

Ti 15.10.

a) e2m x 5 BS ladder

  • 7-5-3-5-7

b) e2m x 4

  • 6x push press @ 100-110% press 1rm+add weight from prev week

c) Core work

tabata 20s on/ 10s off x 8

  • Elbows to hands plank

 

Ma 14.10.

a) e2m x 4

  • 3 clean pull @100-120% clean 1rm
  1. 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

  1. 10 banded hollow lat pulldown
  2. 5 hollow rock + hip extension
  3. 10 ring dips
  4. 5-10 false grip ring row

 

Su 13.10.

Lepo