Su 4.11.

Rest

La 3.11.

CFI SYYSRIEHA ALKAA KLO 16.00!! 🎃🎃🎃

🎃Teemana ”Retro-Halloween”

🎃Paras asu palkitaan 👻🧛🏻‍♂️🧟‍♂️🎅🏼

🎃Ohjelmassa siis reilu 1h yhteisjumppaa (alkaa n 16.15-16.30), saunomista ja illanviettoa!

🎃Varaa mukaan omat palkkarit/saunavehkeet/muut tarpeelliset välineet

🎃Jos sie halusit tilata sapuskaa kimppatilauksella Kotipizzasta, käy tututumassa heidän menuuseen (tilaus tehtävä etukäteen klo 17 mennessä). Lähistöllä on myös muita ravitsemusliikkeitä (subway, burger king, hese) josta voit hakea hiukopalaa!

Pe 2.11.

A) emom 6’

1x power snatch + 2x snatch balance
@easy weight, fast drop

B) e2m x 5

1x snatch pull + 1x snatch
@70% 1rm

C) emom 15’

4x 10m sprint run
10-20 t2b
20 lunge jump
20 push up
20 single arm alt kbs

Scale -5 reps

To 1.11.

rest

Ke 31.10.

A) Skill practice

emom 20’

hspu
du’s

For quality, not max effort

B) 3-4 rds, rest as needed

15/10 cal row
1-2 rope climb
3 wall climb
5-10 narrow grip pull up
10+10m single arm kb oh lunge walk
10-15 push up

Ti 30.10.

A) BS e2,5m

1 x 8 @65%
1 x 8 @70%
1 x 6 @80%
1 x 5 @85%

B) FS e2,5m

1 x 5 @70%
2 x 5@80%

C) Push press e1,5m

4 x 5@n70%

D) emom 10′

Core work

20x russian twist
20x back extensions

Ma 29.10.

A) emom 5

1 high hang power clean + 1 power clean
easy/mid weight

B) emom 5

1 clean & jerk
@mid weight ~70-75% jerk 1rm

C) e1,5m x 6

1 clean
2rds 70%
2rds 75%
2rds 80% clean 1rm

D) For time

2 rounds

20 alt single arm kb snatch @24/16kg
25 burpee
30 air squat

Max effort!

Su 28.10.

rest

La 27.10.

Deload

A) e2m x 5

3 power clean + 3 power jerk
as explosive as possible!

B) e2m x 5

3 pos clean @easy/mid weight
for quality

C) easy aerobic exercise

200/150 cal row/ski/ab/bike/etc…

Pe 26.10.

Deload

e3m x 12 (rest rem time)

1. Set

10 deadlift @bw
5 bar over burpee
10 air squat

2. Set

10 pull up
10 push up
10 jumping lunge

3. Set

10 abmat situp
10 back extensions
30″ plank hold

To 25.10.

rest

Ke 24.10.

Deload

For 50′ work…work…

20 burpee
10 power snatch
20 bowlers squat
15 wb
10 pull up
20 box step-overs
15 clean & jerk
40 Du’s

Not max effort, rest as needed

Ti 23.10.

Deload

A) For 20 min

work your weaknesses, pick 1-2 and go by feel

B) 3-4 rds, rest as needed

500/400m row
1-2 rope climb
5+5 kb/db lunge walk, regional style
30″ kipping @bar
10 + 10m banded walk, forward-backward
5 knee jumps

Ma 22.10.

Deload

A) BS e2m

1 x 8 @60%
3 x 6 @65%

B) FS e2m

3 x 5 @60%

C) Push press e2m

4 x 5 @60%

D) emom 10′

Core work

20 plank + knee-elbow tap
15 back extension + butterfly hands

Su 21.10.

rest

La 20.10.

A) DL e2m

1 x 8 @60%
1 x 6 @70%
1 x 6 @75%
1 x 6 @80%

B) e1,5m x 10 rds

5 stiff legged deadlift @mid weight, focus on neg gear
5 pull up @band/strict/weighted

C) Emom 10′

Core work

10-15 V-ups
15-20 Back extensions

Pe 19.10.

A) e1,5m x 6

3 pos snatch @easy/mid weight +2,5kg prev week
for quality

B) e2m x 4

3 snatch pull @heavy weight +2,5kg-5kg prev week

C) Emom 18′

With partner

10 sledge hammer tire hit
6 x 10m sprint run
10 wb floor mash
10 t2b
30″ battle rope
10 bxj

To 18.10.

rest

Ke 17.10.

A) Skill practice for 20′

e1,5m (for quality, not max effort)

Mu: rings, bar, dips, pulls…
Du’s

B) 3-4 rds, rest as needed

20/15 cal row
10 weighted box step-overs
10 toes to rope
5-10 seated kb/db press
10 ring row, slow release

Ti 16.10.

A) BS e2m

1 x 8 @65%
1 x 8 @70%
1 x 6 @80%
1 x 5 @85%

B) FS e2m

1 x 5 @70%
1 x 5 @75%
1 x 5 @80%

C) e2m x 4

5 press @~70% +2,5kg prev week

D) emom 10’

Core work

15 weighted situps
45” plank hold +feet rise