Workout for Apr 23, 2018

Ilmoittaudu

Parin kanssa PK

45 min AMRAP

With a partner, do each set in turns. Try to keep the pace low enough for basic conditioning.

400 m run
20 slamball (14/20lbs)
1 legless ropeclimb
400 m row
20 burpee
1 legless ropeclimb
400 m ski
20 thrusters (15/20kg)
1 legless ropeclimb

Partner A runs 400 m, partner B rests, the partner B runs 400 m, partner A rests, then the same with slamball, ropeclimb etc.

Scale ropeclimb: 2 normal ropeclims or 6 descends.


Workout for Apr 21, 2018

Ilmoittaudu

Vauhtipunnerrus + pystypunnerrus

3 x 1 push press + 1 shoulder press, AHAP

Record the weight as a 1 RM shoulder press

Punnerrus ja leuanveto

10!

Ring push up
Strict Pull up

10 abmat situps between each round


Workout for Apr 20, 2018

Ilmoittaudu

Takakyykky, 3 x 2

Back squat, 3 x 2, AHAP

Hip thrust

Hip thurst,

3 x 6, AHAP

Boxihyppy ja boxin ylitys

5 rounds for time

12 boxjumps
12 weighted box overs, use 2 x DB, 50/35 lbs


Workout for Apr 18, 2018

Ilmoittaudu

Clean & Jerk combo

3 x

2 x clean deadlifts + 2 hang clean + 2 front squat + 2 jerk, 75 – 85 % of 1 RM

Difference between clean deadlift and usual deadlift is that of starting position. Start clean deadlift as you start the clean itself.

5 kierrosta: 5 ”Perse edellä puuhun”, 10 Askelkyykkyä, 80m Farmarikävely

5 rounds for time:
-5 Wall climbs
-10 Walking lunges
-80 m Farmers walk

Hold 2 heavy kettlebells or dumbells on Lunges and Farmerswalk


Workout for Apr 17, 2018

Ilmoittaudu

Weighted ring pull up / ring dip

3 x 3-5 weighted ring pull ups, try to pull as high as you can! (chest to rings or even strict MU)

3 x 3-5 weighted ring dip

Let’s hold on …

Holds: 3 rounds

30 sec ring hold, upper position of the dip
30 sec rest
30 sec ring hold, bottom position of the dip
30 sec rest
30 sec pull up hold, underhand grip preferred.
30 sec rest

Extra: pull aparts + L – sit

Accumulate 100 band pull aparts
Accumulate 2 min in L sit hold


Workout for Apr 16, 2018

Ilmoittaudu

Tempaus riipusta, 3 x 2

Hang snatch, 3 x 2, AHAP

Tempaus mave + pito polven alla

3 x 5 snatch grip deadlift, during the last rep 10 sec hold below the knee.

Use the same weight as in your 2 RM hang snatch.

DU + OHS

3 rounds for time

50 DU
10 overhead squats, 40/60 kg

Scale the weight for OHS up or down, depending on your strength (about 65% of your OHS 1 RM or 50 % of your front squat 1 RM)


Workout for Apr 13, 2018

Ilmoittaudu

1 RM c&j

Find your 1 RM clean & jerk of the day

Rehab

3 x for quality

12 back extensions on GHD / weighted on the floor
9 hipthrust shoulders elevated, 70 / 50 kg
7 romanian deadlifts 70 / 50 kg
5 PEP


Workout for Apr 11, 2018

Ilmoittaudu

Skill: Muscle-up

Progressions:

* False grip hang (use 5×15 s table)
* False grip pull-up (use 5×10 table)
* Transition drill while keeping feet on the ground (use 5×10 table)
* Negative muscle-ups (use 5×10 table)
* Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5×10 table)
* Muscle-up (no kipping, use 5×10 table)

5x15s table:

* 3 x 3 s
* 5 x 3 s
* 3 x 6 s
* 4 x 6 s
* 4 x 10 s
* 5 x 10 s
* 4 x 12 s
* 4 x 15 s
* 5 x 15 s

5×10 table:

* 3 x 2
* 5 x 2
* 3 x 4
* 4 x 4
* 4 x 6
* 5 x 6
* 4 x 8
* 4 x 10
* 5 x 10

1 kierros riittää

30 DB shoulder press, 2 x 50/35 lbs
20 strict C2B pull ups
20 strict ring dips
10 strict HSPU


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