Ma 15.2.2016

Rest and mobilize tai rästi.

Su 14.2.2016

Sumo DL 5×5
Strict Pull Up 5×5, weighted if possible, chin up grip if necessary
1 x max time iso hold

 

La 13.2.2016

Tiptoe high pull+ drop, OHS techn. WU

High hang Clean+ Hang Clean+ Clean+ Jerk (1+1+1+1) x6 @50-70% E3M

BXJ explosive max height 5×2

For time
500 row
30 Wall Ball
30 Push-ups, weighted if necessary

Pe 12.2.2016

Tiptoe high pull+ drop, Hip Snatch WU

2 Snatch + 1 Pause Overhead Squat @50-70% 6 rds E3M
4 Mid-Hang Snatch @50-70% 3 rds E3M

Front roll, Handstand to FR

To 11.2.2016

Rest and mobilize tai rästi.

 

Ke 10.2.2016

5 Rounds of
10 Burpee Pull-ups
10 Box Jump 60/45
6 Hang Clean @40/25
10 Abmat

Ti 9.2.2016

 BS to heavy 4 + 3×4@-15%hvy
 Walking barbell lunges 3×8/jalka

 Hollow ’n Arch double Tabata

 Front roll, Handstand to FR

Ma 8.2.2016

Front roll, Handstand to FR

Roll to candlestick

Muscle Up

Su 7.2.2016

Mobility/Lepo/Rästi

La 6.2.2016

Sumo DL 3×8
Strict Pull Up 5×5, weighted if possible, chin up grip if necessary
1 x max time iso hold

 

Pe 5.2.2016

Tiptoe high pull+ drop, OHS techn. WU
2x 1 Power Clean +1 Power Jerk @50-70% 4rds E2M
1 Power Clean + 1 Clean + 1 Jerk @50-70% 4 rds E3M
BXJ explosive max height 5×2
” Grace”
For time
30 Clean and Jerk 60/42,5

 

To 4.2.2016

Tiptoe high pull+ drop, Hip Snatch WU
High hang Snatch+ Hang Snatch+ Snatch @50-70% 10 rds, E1½M
Split Jerk techn. @kevyt
Roll to candlestick

 

Ke 3.2.2016

Rest and mobilize tai rästi.

 

Ti 2.2.2016

Alternate with a partner
8 rounds of
500m row
2 HSPU, 1 rope climb, 5 T2B rest until swap
If done in group of three,
#1 row, #2 HSPUs, rope climb, T2Bs,
#3 DU/ TU practice

 

Ma 1.2.2016

BS to heavy 5 + 3×5@-20%hvy
Walking barbell lunges 3×8/jalka
Around the world min 5×2
Roll to candlestick

 

Su 31.1.2016

Front roll, Handstand to FR
Roll to candlestick
Muscle Up

La 30.1.2016

Rest and mobilize tai rästi.

 

Pe 29.1.2016

Sumo DL 5×5
Strict Pull Up 5×5, weighted if possible, chin up grip if necessary
1 x max time iso hold

 

To 28.1.2016

Tiptoe high pull+ drop, OHS techn. WU
1 High hang Clean+ 1 Hang Clean+ 1 Clean+ 1 Jerk @50-70% 6 rds E3M
BXJ explosive max height 5×2
AMRAP 8
10 Pull-ups
50 DU’s

 

Ke 27.1.2016

Tiptoe high pull+ drop, Hip Snatch WU
2 Snatch + 1 Pause Overhead Squat @50-70% 6 rds E3M
4 Mid-Hang Snatch @50-70% 3 rds E3M
Front roll, Handstand to FR