Pe 16.10.

Pre workout:

• scap & core ctrl

a) 6x e1,5m

• 3-6 Snatch pull
• Hidas polven ohitus, jonka jälkeen kiihdytys
• Tarvittaessa pausseilla

b) 6x e1,5m

• 2-6 Snatch balance

c) 6x e1,5m

• 1-2 snatch

To 15.10.

a) Uudet core liikkeet

b) BS, focus on technique, very easy to easy weight (15 min)

• 5x e2m – 8-20 BS (25-50% BS 1RM)
• 2 warm up sets, 3 easy sets

After workout:

20-40 min easy aerobic exercise: run / bike / etc.

Ke 14.10.

40s on/ 20s off for 30min

1. easy run
2. up/down plank
3.  jumping jacks
4. air squats
5. Mountain climbers
6. lunge walk
7. DU
8.  side plank (20s/ side)
9.  Burpees
10.  back extensions

Easy effort, deload

Accessory After workout 15-30 min easy aerobic exercise: row, run, bike…

Ti 13.10.

a) Uudet lapatukiharjoitteet 15 min

b) Skill 20 min

• bar/ring mu progressions

Ma 12.10.

Pre workout:

• scap & core ctrl

a) e1,5m x 6

• 3-6 tempo clean pull

b) e1,5m x 6

• 3-6 half jerks (tarvittaessa räkiltä)

c) e1,5m x 6

• 1-2 clean + jerk

Su 11.10.

Lepo

Markku Vahtilan voikkakurssit

• klo 10.00-18.15

kts ohjelma tästä:

La 10.10.

Lepo

HUOM!!!

Sunnuntaina 11.10. klo 10.00-18.15 ei Open gymiä (Vahtilan kurssit)

Pe 9.10.

Pre workout:

• scap & core ctrl

a) Pendlay row

• @easy weight
• 5x e1,5m – 10-15 reps

b) CFI Nasty Nancy:
5 rounds for time:

• 400m run (/500m row)
• 15 OHS (42,5/30kg)
• 15 bar facing burpees
• Scale if needed

Cool down:
After workout 10-20 min very easy aerobic exercise: walk / bike / etc.

To 8.10.

Pre workout:

• Scap & core ctrl

a) 10 x e75sec

• 3 pos. clean

b) For 15 minutes

• 8-12 rounds
• 1-2 x C+J
• Focus on technique

c) Weakness eliminating accessory

• 3-5 rounds
• 3-6 half jerks (@70-90% C+J 1RM)
• 5-10s active front rack hold

Ke 7.10.

Pre workout:

• scap ctrl

a) Skill 20min

• Kipping pull-up/Butterfly/C2B Focus on quality not amount

b) emom 16’

1. T2B / rope climbs
2. DU
3. HSPU / HS hold
4. pistol squat progressions

30s on / 30s off

After workout:

15-30 min easy aerobic exercise: run, row, bike etc…

Ti 6.10.

Pre workout:

• scap & core ctrl

a) 10 x e75sec

• 3 pos. snatch

b) For 15 minutes

• 8-12 rounds
• 1-2 x snatch
• Focus on technique

c) Weakness eliminating accessory:

• 3-5 rounds
•  3-6 Snatch balance (@60-90% Snatch 1RM)

Ma 5.10.

Pre workout:

• scap & core ctrl

a) BS+press
Easy-moderate weight

10x emom

1. 10x BS
2. 5x Press

b) 3-4 rounds, rest as needed (20min)
– 8-12 ab rollout with barbell
– 8-12 GM (good morning) with barbell
– 8-12 each hand: one-hand bench press on medball with db/kb
– 8-12 each leg: banded leg abductions (koiran kusetus)

Su 4.10.

Lepo

La 3.10.

Aktiivinen lepo

• kevyt aerobinen 30-60 min

Pe 2.10.

”Murph (Cindy style)”

• 1600m run (2x 800m)

then,

20 rounds of ”Cindy”

• 5 pull up
• 10 push up
• 15 air squat

then,

• 1600m run (2x 800m)

Time cap 45 min

Accessory after workout:

• very easy aerobic exercise 15-30 min

To 1.10.

Pre workout:

• scap & core ctrl

a) e75sec x 6

• 1x clean pull + 1x hi hang clean + 1 clean

b) e75sec x 6

• 2x power clean + 2x split jerk

Focus on technique!

c) e1,5m x 8

• 1-2x clean&jerk

Ke 30.9.

Pre workout:

• core ctrl

a) Vauhditon pituus testi

b) Skill 15min

• HSW / HS hold

c) 12 x EMOM 30s on / 30s off

Focus on quality not amount
1. T2B
2. DU
3. OHS @bar/KB/DB

Accessory After workout:

• 15-30 min easy aerobic
• Run, row, bike, etc…

Ti 29.9.

a) Leuanvetotesti

• 1min AMRAP strict pull-ups / aussie pull-ups in a row (myötäote)

b) 40s on/ 20s off for 20min with easy weight kb

1. OH walk @KB
2. half moon kb swing
3.  high pull sumo DL @kb
4.  russian twist @kb
5. alt. C+J @kb
6. butterfly sit ups (@kb or without)
7. 1-leg SLDL @kb (switch leg @20s)
8. half TGU @kb (switch hand @20s)
9. alt. 1-hand KBS with high pull
10. alt. Single kb devils press

Ma 28.9.

Pre workout:

• Scap & core ctrl

a) 6x e75sec

• 1 Snatch pull + 1 hi hang snatch + 1 snatch

b) 6x e75sec

• 3 pos. Snatch

Focus on technique

c) 8x e1,5m

•  1-2 Snatch

Su 27.9.

Lepo