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

 

La 26.9.

Aktiivinen lepo:

  • kevyt aerobinen 30-60min

 

Pe 25.9.

Pre:

  • scap & core ctrl

 

”Karen”

For time (tc 10 min)

  • 150 wb

 

Cooldown:

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

 

To 24.9.

a) For 15 min

  • wb technique

b) 40s on/ 20s off for 20min

  1.  easy run/row
  2. push-ups
  3. OH walk @Plate
  4. air squats
  5.  pull-ups
  6. Front rack walk @2xKB/DB
  7.  DU
  8.  butterfly sit-ups
  9.  Burpees
  10. back extensions

 

Ke 23.9.

Pre:

  • Scap & core ctrl

a) 6x e75sec

  •  2 x Clean, pause on knee and pocket + 2 x Split jerk, pause on dip

b) 6x e75sec

  • 3 pos. clean + 1 x split jerk

c) 6x e1,5m

  • 2 x clean + jerk

Focus on technique!

 

Ti 22.9.

Pre:

  • core ctrl

a) Skill 20min DU

b) 16 x EMOM (30s on / 30s off)
Focus on quality not amount
1. T2B
2. KB Taters
3. HSPU / HS hold
4. pistol squat progressions

After workout:

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

 

Ma 21.9.

Pre:

  • scap & core control
  • HUOMIO! Tee vauhditon pituushyppy (hermoston palautuminen)

 

Snatch 1rm

 

 

La 19.9.

Aktiivinen lepo

  • kevyt aerobinen 30-60min

 

Pe 18.9.

Pre:

  • lapa&k.vartalo tukiharjoitteet

Tempauksen tekniikka/ heikkouksien eliminointi

  • Wodit 10.00/17.15/18.15

 

Su 20.9.

Lepo

 

To 17.9.

Pre:

  • lapatukiharjoitteet (löytyy myös facesta video)

a) Keskivartalon kontrolli

  • uudet harjoitteet

b) OHS, focus on technique, very easy to easy weight

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

After workout:

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

 

Ke 16.9.

Ennen ohjattua wodia:

  • Tuu tekee vauhditon pituushyppy (testaa hermoston palautumista) mikäli se on vielä tekemättä

 

a) 40s on/ 20s off for 30min

  1. – easy row
  2. – WB
  3. – WB side toss
  4. – jumping jacks
  5. – pull-ups
  6. – OH lunge walk @WB
  7. – Bar hanging knee raises @WB
  8. – DU
  9. – Push ups (on a WB)
  10. – back extensions
    Easy effort, deload

Accessory After workout:

15-30 min easy aerobic exercise

bike, run, row, ski…

 

Ti 15.9.

Pre:

  • core ctrl

a) Uudet lapatuki liikkeet

b) Skill 20 min

  • hspu / hs hold

 

Ma 14.9.

Accessory

  • Test your standing long jump (remember to warm up) (verrattuna testitulokseen kertoo hermoston palautumisen tason)
  • Pre workout scap. & core control work

Clean & jerk

  • For 25 minutes total time
  • Use last fridays weakness eliminating exercises to prep your heavy lifts (first 10-13min)
  • 3-4  attemps for heavy C+J
    (heavy lifts e3-5m) last 15-12min
  • Find heavy of the day

 

Pe 11.9.

Pre:

  • scap & core ctrl

Clean & jerk

  • maanantaille valmistavat harjoitteet
  • tekniikkaharjoittelua

After workout:

  • 6 rounds
  • 400m Run (cooper goal pace)
  • rest for 2 min