To 21.1.2016

Sumo DL 3×8

Strict Pull Up 5×5, weighted if possible, chin up grip if necessary

1 x max time iso hold

rest of the hour

2 Roll to candlestick

20 DU’s

Ke 20.1.2016

Tiptoe high pull+ drop, OHS techn. WU

Power Clean + Power Jerk – 2(1+1) x 4

Power Clean + Clean + Jerk – 1+1+1 x 4

For time 5 rounds of

8 Burpee

8 KBS heavy

Ti 19.1.2016

Tiptoe high pull+ drop, Hip Snatch WU

High hang Snatch+ Hang Snatch+ Snatch x5 @50-70% E3M
Split Jerk techn. @kevyt

Roll to candlestick

Ma 18.1.2016

Rest and mobilize tai rästi.

Su 17.1.2016

EMOM 8

7 Wall Ball+ 5 T2B

4 rounds @75%

500m row

3 Clean+ Power Jerk

Complete

200 DU’s

100 Abmat sit ups

La 16.1.2016

BS to heavy 4 + 3×4@-15%hvy

Walking barbell lunges, front rack 3×8/jalka

Hollow ’n Arch double Tabata

Roll to candlestick

Pe 15.1.2016

Front roll, Handstand to FR

Roll to candlestick

Muscle Up

To 14.1.2016

Rest and mobilize tai rästi.

Ke 13.1.2016

Sumo DL 5×5

Strict Pull Up 5×5, weighted if possible, chin up grip if necessary

1 x max time iso hold

Front roll, Handstand to FR

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

Ma 11.1.2016

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

Su 10.1.2016

Rest and mobilize tai rästi.

La 9.1.2016

” Bear Complex”

5 sets of 7 sequences

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Pick your weight, rest as needed

Pe 8.1.2016

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

To 7.1.2017

Front roll, Headstand to FR, Handstand to FR

Roll to candlestick

Muscle Up

Ke 6.1.2016