To 21.1

Lepo

Ke 20.1

a) 5x e3m

• 2-3 x Split jerk (@75-90% C+J 1RM)

b) 8x emom

• 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

• if you want to train strength, do strict/negative pull ups, focus on technique
• if you want to focus on amount of kipping/butterflyPU, do those, but safety first
• or if you are going to scale pull ups to ring row in the open, you can train those

c) 9 x EMOM

1. 10 Burpees
2. 12 single DB/KB snatch (22,5/15kg)
3. 8 single DB/KB thrusters (22,5/15kg)

d) After workout

• Cooldown for 5-10min, or
• 15-30 min easy aerobic exercise: run / bike / etc.

Ti 19.1

a) 5 x e3m

• 3-5 clean pulls @60-80% Clean 1RM

b) Gerald Atwood, 10min AMRAP

• 1 Clean
• 2 FS
• 1 STOH (all @70% of 1RM FS)

Don’t go all out. 70-80% effort, focus on good plan.

Ma 18.1

a) Skill 20min

• BMU / T2B

b) 16 x EMOM

1. SLDL
2. Hand release push ups U.S. Army style
3. Single DB/KB bent-over row (15s R / 15s L)
4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

Su 17.1

Lepo

La 16.1

a) 5 x e3m

• 3-5 clean pulls @60-80% Clean 1RM

b) For 15 minutes, 6-10 rounds

• 2 x Power clean + 1 x clean

Find challenging working weight

c) 7 x e1,5m

• 1 Clean
• 2 FS
• 1 STOH (all @70% of 1RM FS)

Pe 15.1

a) Skill 20min

• ohjattu BMU / omatoimi RMU

b) 16 x EMOM

1. SLDL
2. Hand release push ups U.S. Army style
3. Single DB/KB bent-over row (15s R / 15s L)
4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

To 14.1

Lepo

Ke 13.1

a) BS+Bxj, 5x e3m

• 3 reps of BS (80-90% BS 1RM), Heavy
• 3 reps of High box jump

b) Open 13.4, 7min AMRAP, 3-6-9-… reps of:

• C+J (60/40kg)
• T2B

Don’t go all out. Choose a good weight for you.

c) Cooldown 5-10min easy aerobic exercise
or
Accessory 15-30min easy aerobic exercise

Ti 12.1

a) 5 x e2m

• 3-5 OHS @70-100% Snatch 1RM

b) For 20 minutes, 8-12 rounds

• 3 pos. Snatch

Find challenging working weight

c) After workout, 5 x e3m

• 1-3 Snatch pull @100-120% Snatch 1RM

Ma 11.1

a) 3x e3m

• 3 x Split jerk (@75-85% C+J 1RM)

b) 7x emom

• 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

• if you want to train strength, do strict/negative pull ups, focus on technique
• if you want to focus on amount of kipping/butterflyPU, do those, but safety first
• or if you are going to scale pull ups to ring row in the open, you can train those

c) 12 x EMOM

1. 8-12 Burpees
2. 30s DU
3. 8-16 box jump overs

d) After workout

• Cooldown for 5-10min, or
• 15-30 min easy aerobic exercise: run / bike / etc.

Su 10.1

Lepo

La 9.1

a) 3 x e3m

• 3-5 clean pulls @50-75% Clean 1RM

Focus on technique

b) For 15 minutes, 6-10 rounds

• 2 x Power clean + 1 x clean

Focus on technique

c) 5 x e1,5m

• 1 Clean
• 2 FS
• 1 STOH (all @50-70% of 1RM FS)

Focus on technique

Pe 8.1

a) 3x e3m

• 3 x Split jerk (@70-80% C+J 1RM)

b) 5x emom

• 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

• if you want to train strength, do strict/negative pull ups, focus on technique
• if you want to focus on amount of kipping/butterly PU, do those, but safety first
• or if you are going to scale pull ups to ring row in the open, you can train those

c) 16 x EMOM

1. DU
2. up/down plank
3. box jump overs
4. reverse plank

30s on / 30s off

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.

To 7.1

Lepo

Ke 6.1

a) Skill 20min

• RMU/BMU

b) Scapular control&strength exercises, 8-12 reps / movement (for both sides if 1-handed)
2-3 rounds, for 15 min, @own pace

1. scap. elevations @2xDB/KB (”olankohautus”)
2. scap. Dips @2xKB or boxes or rings
3. scap. Ring row
4. scap. Push up
5. scap. Side ring pull
6. scap. Side push leaning against a wall
7. scap. Single hand Press @KB/DB
8. scap. Pull-up

Focus on quality

c) Tabata, 8x 20s work / 10s off

• DU

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.

Ti 5.1

a) 5 x e2m

• 3-5 OHS @60-90% Snatch 1RM

Focus on technique

b) For 15 minutes, 7-10 rounds

• 3 pos. Snatch

Focus on technique

c) 2 warm up sets, then 3 x e3m

• 1-3 Snatch pull @90-110% Snatch 1RM

Focus on technique

CF Imatran KOKEILUTUNNIT varattavissa ja TAMMIKUUN PERUSKURSSI MYYNNISSÄ

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Varaa paikkasi tunneille etukäteen, sillä paikkamäärät ovat rajalliset! Tunnit ovat pienryhmäharjoittelua, tunnille otetaan max 10 hlöä kerrallaan!

Ma 4.1

a) BS, 3x e3m

• 1-2-3 reps of BS (80% BS 1RM)
• 1-2-3 reps of High box jump

Focus on technique, moderate to heavy weight

b) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time, 9x e3m

1. Battery
   • 8-15 push ups
   • 8-15 face pulls
   • 8-12 Glute bridge
2. Battery
   • 8-10 ab rollouts @bar
   • 10 seated press @bar (small weight or just bar)
   • 10-15 SLDL @bar (small weight or just bar)
3. Battery
   • 10 seated leg raises (over KB)
   • 10-15 KBS
   • 2×10 KB [abdominal] side bends

Focus on quality, easy pace, easy weights, deload

c) After workout 15-30 min easy aerobic exercise: run / bike / etc.

Su 3.1

Lepo