Ti 12.1.2016
| Tiptoe high pull+ drop, OHS techn. WU |
| C&J to heavy 2, then 5×2 |
| BXJ explosive max height 5×2 |
| AMRAP 5 |
| 7 KBS 24/16 |
| 7 Push- ups |
| 7 T2B |
| Tiptoe high pull+ drop, OHS techn. WU |
| C&J to heavy 2, then 5×2 |
| BXJ explosive max height 5×2 |
| AMRAP 5 |
| 7 KBS 24/16 |
| 7 Push- ups |
| 7 T2B |
| Tiptoe high pull+ drop, OHS techn., Hip Snatch WU |
| Snatch + Pause Overhead Squat 2+1 x3, 2+1 x2 |
| Mid-Hang Snatch 3×4 |
| Front roll, Handstand to FR |
Rest and mobilize tai rästi.
| ” Bear Complex” |
| 5 sets of 7 sequences |
| Power Clean |
| Front Squat |
| Push Press |
| Back Squat |
| Push Press |
| Pick your weight, rest as needed |
BS to heavy 5 + 3×5 @ -20% of heavy
Walking barbell lunges 3×8/leg, front rack
Around the world min. 5×2
Front roll, Handstand to FR skills
Front roll, Headstand to FR, Handstand to FR
Roll to candlestick
Muscle Up
1 RM testaukset tai mobility ja huolto
1 RM testaukset tai mobility ja huolto
1 RM testaukset tai mobility ja huolto
1 RM testaukset tai mobility ja huolto
1 RM testaukset tai mobility ja huolto
A) 20min
Ring ja bar MU
B) 20min
Pistoolit
C) huolto
A) 10min
2-3 Burgener
B) 25min
Snatch grip DL
6×4 @80%
C) 25min
3rds
8 neg ham curl
20 abmat
50 DU’s
A) 25min
OHS
5×5 kasvava kuorma
B) 20min
”Grace”
30 C+J @62,5/40
EXTRA) 10min
TK1
3×8
tupla KBS
mobility-lepo-rästi
A)
Push press
6×4 @85%
B)
2 Clean+1 jerk
E3m fo 8rds
C)
TK3
SJMV
3×8
A)
Diesel -vauhdilla kierroksia
4 KB Pistol
1 Rope climb
1 Linnunpesä-päälläseisonta-HSPU
1 Ring MU/2 Ring MU (lähtö ylhäältä alas)
B)
Run
2400/3200/4000
ja HUOLTO
A)
2-3 Burgener
B)
Power Clean
6×4 @85%
C)
3rds
10 push up (+ extra wght)
10 aaltoa+1 kipping pull up
10 tupla KBS
Mobility-lepo-rästi
A)
FS
6×4 @80%
B)
”Joulupukki puree ja lyö”
21-15-9
DL @120/80
Burpee
EXTRA)
3rds
10 press istuen
10 SPU