Maanantai 14.10.2019 13.10.2019 0 0 Kommentit 0 OLY LIFT SKILLS in 15 minutes: Find your 1 rm Squat clean and jerk or lift heavy singles on the min for 10 minutes INTERVALS 5 rounds: / rest 1 minute between rounds 5 cluster (135/95 lbs) (max 60% of 1 rm thruster ) 10 burpee pull-up *scale weight and reps if needed *go fast
Sunnuntai 13.10.2019 12.10.2019 0 0 Kommentit 0 HYVÄT ASIAKKAAT ! CrossFit Porin ohjelmoinnin runkoa VIELÄ 4 VIIKKOA CFP:n ohjelmointi on seuraavien viikkojen ajan vielä samanlainen kuin edeltävät 5 viikkoa. Maanantaista keskiviikkoon (myös to aerobinen ) teemme harjoitukset aina samalla aiheella. Maanantaisin OLY/painonnostotreeni: tempaus tai rinnalleveto. Painonnostossa tärkeintä on tekniikka, ei painot. Painoa voit nostaa enemmän kun tekniikka pysyy kasassa. Tai silloin tällöin pelkästään kuntoharjoitus
Lauantai 12.10.2019 11.10.2019 0 0 Kommentit 0 PARTNER WORKOUT in teams of 3 9 min AMRAP: max power cleans (135/95lbs or 95/65lbs) 9 min AMRAP: max meters assault runner (max 150 m at the time) 9 min AMRAP: max DB ”lungesters” men 35-45 lbs / women 20-25 lbs rest 3 min between workouts
Perjantai 11.10.2019 10.10.2019 0 0 Kommentit 0 Weighted chin up 8 x 3 every 90 sec. start moderate weight and increase weight! (tempo x33)pull fast,hold 3 sec on the top and lower 3 sec. on the min for 8 minutes 20 DU + 8 db snatch ( light weight,alternated hands) 30 sec. L-hang (knees up) rest 2 min on the min for
Torstai 10.10.2019 9.10.2019 0 0 Kommentit 0 Aerobinen ONE Do Bikes/Ski ONE does movement w/partner. Which every min 0-10 minutes–> plank hold variations (ski) 12-22 minutes–> overhead walk w/one heavy DB (ski) 24-34 minutes–>hs hold/ wall climbs + hold (bike) 36-46 minutes–> farmers walk/front rack walk w/kbs (bike) *try to accumulate as much movements for quality while one bikes/ski Rookie WOD klo 17-18
Keskiviikko 9.10.2019 8.10.2019 0 0 Kommentit 0 STRENGHT Squat workout 5/8 Alternating Every 90 sec. for 15 minutes 4-5 front squat 7-8 back squats *68% of 3 RM back squat METCON ”double death race” w/partner work/rest 1/1 5 rounds for time: 30/20 cal assault/echo bike 20 burpees Scale to 24/16 cals and 16 burpees etc. LOKAKUUN ALKEISKURSSI STARTTASI MAANANTAINA. TERVETULOA JOUKKOON !
Tiistai 8.10.2019 7.10.2019 0 0 Kommentit 0 Wu and Split jerk skills: foot work press under pause split jerk light weights Split jerk reps 5-4-3-2-1 start moderate heavy and go heavy ! 2 min rest between sets 12 minute AMRAP: 2 rope climb 6 strict desific Handstand push 10/8 cal ski erg 14 parallel dip /diamond push ups Rookie Wod klo 17
Maanantai 7.10.2019 6.10.2019 0 0 Kommentit 0 Olympic lifts In 12 minutes: find your 3 RM hang squat clean rest 3 min On the min for 5 minutes: 5 hang squat clean (80% of todays 3rm) For quality and load 4 rounds every 90 sec. 6+6 Overhead squat w/one heavy KB(both hands) 15-20 GHD sit-up 8-12 strict pull-up Scales: OHS / lighter weight (more
Sunnuntai 6.10.2019 5.10.2019 0 0 Kommentit 0 VIIKON OHJELMOINTI POHJA Ma: oly clean + ”otm” workout Ti: Split jerk Ke: Squat 5/8 To: Aerobiset Pe:Pull-ups and metcon La:Partner workout
Lauantai 5.10.2019 4.10.2019 0 0 Kommentit 0 On the min for 10 min 3 x Box squat tempo 3 sec. down and stop + fast up for quality,technique and speed about 50-60 % of 1 rm back squat Practise 1 leg box/plate jump for 10 minutes For time: 75 x KB american swings (heavy kettlebell) *** TISKI auki huomenna klo 11-13. Tervetuloa hoitamaan
Perjantai 4.10.2019 3.10.2019 0 0 Kommentit 0 Skill for a today’s metcon: ”Cindy” (vertaa 25.3.2019) Complete as many rounds as possible in 20 minutes of: 5 pull ups 10 pushups 15 squats scaling: pull ups to rubber band or ring row pushups to box push up or knee push up + cool down
Torstai 3.10.2019 2.10.2019 0 0 Kommentit 0 Aerobinen: 3 rounds: 3 min Ski Erg 2 min AMRAP Left hand 5 KB snatch,5 KB overhead lunge,5 KB squat (light or moderate weight) 1 min rest 3 min: Assault runner or run 2 min AMRAP Right hand 5 KB snatch,5 KB overhead lunge,5 KB squat (light / moderate weight) 1 min rest ”Finisher” On the min for
