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 |
| EMOM 8 |
| 7 Wall Ball+ 5 T2B |
| 4 rounds @75% |
| 500m row |
| 3 Clean+ Power Jerk |
| Complete |
| 200 DU’s |
| 100 Abmat sit ups |
| BS to heavy 4 + 3×4@-15%hvy |
| Walking barbell lunges, front rack 3×8/jalka |
| Hollow ’n Arch double Tabata |
| Roll to candlestick |
| Front roll, Handstand to FR |
| Roll to candlestick |
| Muscle Up |
Rest and mobilize tai rästi.
| 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 |
| 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