Maanantai 8.10.2018 7.10.2018 0 0 Kommentit 0 Push press 8 x 3 every 90 sec start 75-80 % of 1RM increase or decrease no fails ! 3 sets: rest 90 sec between sets 10 Goog morning 10-15 V-ups 20m + 20m Walk with heavy Kbs (Front rack) Advanced: Heavy weight / Strict T2B x 10 / M 32-24 kg N 24-16 kg Intermediate:
Sunnuntai 7.10.2018 6.10.2018 0 0 Kommentit 0 Tulevan 3 viikon aikana CrossFit Porin ohjelmoinnissa keskitytään perusvoiman ja taidon kasvattamiseen tehokkaita kuntotreenejä unohtamatta ! Seuraavan viikon ohjelma Ma:Push press + super sets Ti:Condition interval Ke:kipping + hspu skills + legs To:Aerobiset ja kehonhuolto Pe:Clean and jerk La:Deadlift + ”on the min ” Su:klo 12 Street workout tunti Bar mu and pull-up strength
Lauantai 6.10.2018 5.10.2018 0 0 Kommentit 0 DB snatch / box jumps skills On the min for 12 minutes : Odd: 4 (2+2) Heavy ! DB snatch Even: 3 high box jump Advanced: Seated box jumps Intermediate: 3 high box jumps Rookies: 5 -7 box jumps (moderate high) 2 tapata workouts (tapata = 8x20sec. work/10 sec. rest) ”tapata” American KB swing rest
Perjantai 5.10.2018 4.10.2018 0 0 Kommentit 0 Turkish get up skills TGU find heavy 3 rep set for both hands in 12 minutes 15min for quality 5+5 wall facing handstand walk 5 + 5 Lateral squat 1-2 ring mu Advanced: wall facing handstand walk + weighted Lateral squat + 1-2 ring mu or 3 feet supported Mu Intermediate: 14-20 wall facing shoulder taps + ” jumping” Lateral
Torstai 4.10.2018 3.10.2018 0 0 Kommentit 0 Aerobiset 6.30 ja 9.00 + klo 17 In 40 minutes: 1 round: 20/15 cal row + 15/10 up and down 1 round: 50/25 du / 75 single under + 10 High knee raises or knee raises on the bench 2 rounds: 20/15 cal row + 15/10 up and down 2 rounds: 50/25 du / 75
Keskiviikko 3.10.2018 2.10.2018 0 0 Kommentit 0 4 sets: 3 Split Jerk + 2 Split Jerk behind the neck 50-60% of 1rm ”every third minute” while resting do 20-40 du / or practice du for 45 sec. ”on the min for 10 min ” odd: 5+5 one hand DB press or push press even: 5 strict pull-up Advanced: Weighted pull-up Intermediate: strict pull
Tiistai 2.10.2018 1.10.2018 0 0 Kommentit 0 Condition: ”peruskuntovauhti” ”EMOM” for 40 min: 1st. 10-15 wall ball 2nd. 15-20 abmat sit-up 3rd. 7-10 Muscle snatch on the knee (45/35 lbs) 4th. Ski erg 5th. Rest
Maanantai 1.10.2018 30.9.2018 0 0 Kommentit 0 Barbell complex: 5 sets: unbroken sets 4+4 one legged deadlift 4 hang power clean 4 thruster 4+4 reverse lunge 4 good morning Start with empty barbell and increase weight try to do 3 sets with moderate weight, no heavy weights about 2 min rest betweens sets 4 rounds 30 sec work /15 sec. rest Plank hold
Sunnuntai 30.9.2018 29.9.2018 0 0 Kommentit 0 HUOMIO ! Tänään sunnuntaina streetworkout tunti tauolla ! Jatkuu taas seuraavalla viikolla. Seuraava viikko on voima ja kunto treenien osalta hieman kevennetty. Jos olet treenannut viime viikot ahkerasti, pidä ylimääräisiä lepopäiviä ja keskity harjoituksissa pääosin tekniikkaan. Seuraavan viikon ohjelma Ma:Barbell complex + core Ti:Condition Ke:Split jerk skills + Clean and jerk To:Aerobiset ja kehonhuolto Pe:TGU
Lauantai 29.9.2018 28.9.2018 0 0 Kommentit 0 Barbell Cycling and ”Bodybuilding” 3 rounds, every other minute 8 Power snatch ”Touch and Go” 10 Pause OHS 10 commando pull up 10-15 DB bench press 10-15 cal bike (easy pace) total 30 minutes Scale: snatch to muscle snatch ohs to fronts squat commando pull-up with rubber band or barber inverted row with mixed grip
Perjantai 28.9.2018 27.9.2018 0 0 Kommentit 0 ”Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups TIPS FOR THE MARY WOD Put more focus into the mechanics of your least efficient movement, and make up time during your more efficient movements. If able, try and maintain a steady unbroken
Torstai 27.9.2018 26.9.2018 0 0 Kommentit 0 Aerobiset 6.30 ja 9.00 + klo 17 A. 20 minutes rowing or ski erg every 20/15 cal do 20 air squat 3 min rest (transition to next part) B. ”on the min for 20 minutes” odd:1 hand KB push press total reps 12-16 even:Bike 45 sec. Illalla lisäksi Recovery WODIT klo 16 ja 18
