| W |
| Muscle Up training |
| 5
rounds 8x Snatch Pull (100% 1rm) 8x double Kb push press (20/16kg) 8x Ring Dip |
torstai 30. toukokuuta 2013
Torstai 30.5.2013
Keskiviikko 29.5.2013
| MGW |
| Power Clean 4x6 |
| 6
rounds 10x Burbees 10x Pull-up 10x Power clean (40/30kg) |
Tiistai 29.5.2013
| WM |
| Push Press 4x6 |
| 4
rounds
7x Press (without legs) 7x Broad Jumps
(as long as possible) 7x KB Swings (24/16kg)
|
Sunnuntai 27.5.2013
| Technic: Handstand Push-up |
|
Perjantai 25.5.2013
| GW | ||||||
| Snatch Pull 4x6 | ||||||
| Death by Snatch / Clean Jerk one rep more every minute on the minute | ||||||
Torstai 24.5.2013
| M |
| Deadlift 4x6 (diffirent weight every set) |
| Kelly 5 rounds for time 400m run (parkkipaikalla. Se on mitattu) 30x Boxjump 30x Wall Ball |
Keskiviikko 23.5.2013
| WMG |
| Push Press 4x6 (diffirent weight every set) |
| 4 rounds |
| 100x singles |
| 10x Pull-ups |
| 20x push-ups |
| 10x ring dips |
Sunnuntai 19.5.2013
| GWM |
| Technic: Muscle Up |
| Max
rounds in 12min 7x Ring Dips 17x Wallballs 7x Burbees |
Torstai 16.5.2013
| G |
| Deaflift 4x6 (same weight) |
| Wod: Death by deaflift Deadlift 70% 1RM (one rep more every minute on the minute) |
Keskiviikko 15.5.2013
| MGW |
| Technic: Kipping Pull-up / Strict Pull-up |
| Wod: 6
rounds 6x Strict Pull-ups 6x Sit-Up 6x Push-up 6x Front Squat (60kg/40kg |
Tiistai 14.5.2013
| GW |
| Push Jerk 4x6 (same weight all sets) |
| 4
rounds 8x Handstand-push-up/Box push-up 8x Toes to Bar /Knees to elbows 8x Ring Dip |
tiistai 14. toukokuuta 2013
Maanantai 13.5.2013
| M |
| Clean 4x6 (same weight all sets) |
| Max
rounds in 12 minutes Farmers walk 40m 15x Box Jump 8x Clean 40/30kg |
Sunnuntai 12.5.2013
| WMG |
| Push Jerk 5x1 (75 - 90% rm) |
| 5
rounds 10x Clean & jerk (135#/95#) 15x Ring dips 20x KB swings (53#/36# |
Perjantai 11.5.2013
| MG |
| Deadlift 5x1 (75% - 90% rm) |
| Max rounds in 10 minutes 3x Deadlift (3RM) 10x sit-ups |
keskiviikko 8. toukokuuta 2013
Keskiviikko 9.5.2013
| WM |
| Push Press 5x1 (75% - 90% rm) |
| 10
rounds 5x Clean & jerks (135#/85#) 5x Pull-ups, strict |
Tiistai 8.5.2013
| WM |
| Push Press 5x1 (75% - 90% rm) |
| 10
rounds 5x Clean & jerks (135#/85#) 5x Pull-ups, strict |
Sunnuntai 6.5.2013
| MGW |
| Back Squat 5x3 |
| Max
rounds in 15 min 10x Burpees 20x Front squats 30x Double unders |
Perjantai 4.5.2013
| GW |
| Chest to bar training - hip training |
| WG For time Clean 3-6-9...21 Toes to bar 21-18-15...3x |
Torstai 2.5.2013
| Sumo Deadlift 5x3 |
| Max
rounds in 10 minutes 50m Farmer's walk (2x72#/53# KBs) 10x Pull-ups 50m Farmer's walk 10x Push-ups 10x Deaflift (bw) |
Keskiviikko 1.5.2013
| WMG |
| Floor Press 5x3 |
| 6
rounds 15x Wall ball (20#/14#) 15x Push Press 15x Sumo deadlift high-pull (75#/55# |
Tiistai 30.4.2013
| MG |
| Hang Clean 5x3 |
| 5
rounds 100x Singlets (jumping rope) 10x Clean & jerk (135#/85# |
Maanantai 29.4.2013
| W |
| Front Squat 5x3 |
| Max
rounds Rest 1 minute between rounds, continue until failure 2x Back squat (185#/95#) |
Torstai 25.4.2013
| G |
| Power Snatch 5x5 |
| Every
minute on the minute for 10 minutes 50 ft Farmers walk (100# per hand) 3x Power Snatch |
Keskiviikko 24.4.2013
| MGW |
| Overhead Squat 5x5 |
| 6
rounds Use same bar load throughout 6x Sumo deadlift high pull (95#/65#) 6x Burpees 6x Overhead squat 6x KB swing 6x Power Clean |
Tiistai 23.4.2013
| GW |
| Push Jerk 5x5 |
| 10
rounds 10-9-8-7-6-5-4-3-2-1x reps Burpee pull-ups Handstand push-ups Box jumps (24 inch) |
Sunnuntai 22.4.2013
| Technic: Handstand Push-up | |
| 5 rounds for time 7x Wall Climb 7x Ring Dips 7x Kettlebell Swing |
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