To 6.6.

lepo

Ke 5.6.

a) e30sec x 10

1x power snatch + 1x snatch drop @light weight

b) e1,5m x 8

Snatch

set 1-2: 2x 65%
set 3-4: 2x 70%
set 5-6: 1x 75-80%
set 7-8: 1x 85%
add weight from prev week

c) Speed work, e3m x 6

1.set

emom 3: 4x bacwards mb wall throw

2.set

emom 3: 3x hi bxj

3.set

run 400m afap

Ti 4.6.

a) Skill practice for 20 min

kipping/butterfly c2b/pull up

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
6-10 sots press@bar/light weight
10 hip thrust (weighted)
2x 15m+15m suitcase carry
20-30 sec Banded core hold L+R

Ma 3.6.

a) 30s on/30s off x9

band pull trough
alt single arm kbs
OHS @bar/light weight

b) e2,5m x 5

3 x FS @90%3rm + add weight from prev week

c) e2m x 5

3 x PRESS @90&3rm + add weight from prev week

d) Core work

Tabata 8 x 20s on/10 sec off

alternating

mountain climber
plank hold

Su 2.6.

lepo

La 1.6.

a) e2,5m x 5

3x deadlift @90%3rm +add weight from prev week

b) e2m x 5

5x wide grip pull up
8x lateral rise

c) e4m x 3

50m high knee run + 2rds kb V8

rest for remaining time

Pe 31.5.

a) e30sec x 10

1x power snatch + 1x snatch drop

b) e1,5m x 8

Snatch

set 1-2: 2x 65%
set 3-4: 2x 70%
set 5-6: 1x 75-80%
set 7-8: 1x 85%

add weight from prev week

c) Speed work, e3m x 6

1. set

emom 3: 4x backwards medball throw

2. set

emom 3: 3x hi bxj

3. set

run 400m afap

To 30.5.

lepo

Ke 29.5. KAVERIPÄIVÄ

👫👬👭CF Imatran Kaveripäivä 👫👬👭

Tuo mukanasi treeneihin kaveri, jota tämä mahtava laji ei vielä ole koskettanut tai joka on salaa haaveillut yhteisestä harrastuksesta kanssasi!

Kaikilla päivän wodeilla on sama sisältö (selviää vasta salilla)
Molemmat varaavat itselleen paikkansa wodille varauskalenterin kautta (tarvittaessa luodaan tunnukset, jos niitä ei vielä ole)
jos kavereita on jonoksi asti lähdössä mukaan, ni eiku tervetuloa vaan! 😅✌🏼
Jos taas siulla ei oo ketää kaverii, ni sekää ei haittaa! Salilta löytyy aina siulle kaveri❤️

Lämpimästi tervetuloa!

Ti 28.5.

a) 9x 30sec on/ 30sec off

double kbs
banded hip extension
ohs @bar

b) e2,5m x 5

3x FS @90%3rm +add weight from prev week

c) e2m x 5

3x PRESS @90%3rm +add weight from prev week

d) core work

e2m x 4

10 v-ups + 10 hollow rock + 15sec hollow hold

rest for remaining time

Ma 27.5.

a) 30 sec on/30sec off x 6

Tall clean @bar

b) e1,5m x 7

2x clean & jerk @find heavy

c) ”Sonny”

3 rds for time

400m run
16 wb
12 push up
14 burpee

max effort!

Su 26.5.

rest

La 25.5.

a) e 30 sec x 10

1 power snatch + 1 snatch drop @easy weight

b) e1,5m x 8

Set 1-2: 2 x Snatch @65%
Set 3-4: 2 x Snatch @70%
Set 5-6: 1 x Snatch @75-80%
Set 7-8: 1 x Snatch @85%

c) Speed work, e3m x 6

Set 1

emom 3:
4x backwards medball throw

Set 2

emom 3:
3x hi bxj

Set 3

Run 400m afap

Pe 24.5.

a) Skill practice 20min

hs/hs walk

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
6-10 sots press @bar/easy weight
10 hip thrust @bar (+weight)
15+15m suitcase carry
20-30 sec L+R banded core hold

To 23.5.

rest

Ke 22.5.

a) 30s on/30s off x 9

KBS
burpee
ohs @bar

b) e2,5m x 5

3x FS @90%3rm

c) e2m x 5

3x Press @90%3rm

d) Core work 30s on/30s off x 8

abmat situp
back extension

Ti 21.5.

a) 30s on/30s off x 6

tall clean @bar/easy weight

b) e1,5m x 7

2x clean & jerk @find heavy

c) ”Nancy”

For time 5 rds

400m run
15 ohs @42,5/30 kg

Go max effort!

Ma 20.5.

a) e2,5m x 5

3x Deadlift @90%3rm
add weight from prev week

b) e2m x 5

5 wide grip pull up (strict/weighted/slow negative) + 6 banded/Db lateral raise

c) e4m x 3

50m high knee run
20 kbs from side
10 kb GM
10 alt kb snatch
rest for remaining time

Su 19.5.

rest

La 18.5.

a) Skill practice 20 min

Ring/bar mu progressions

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
2 rope climb/1 Peg Board climb/practice
10 hip thrust @bar (+weighted)
8+8 Db/Kb push press (split position)
wall climb+10 alt hand release/shoulder tap