Category: Yleinen

011016 Lauantai

Post author By The Black Book
Post date September 30, 2016

”Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ”Body Armor”. From here on it will be referred to as ”Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

If you’re unable to run, you can ski or row as a scaling option.

Emme pysty tarjoamaan painoliivejä kaikille , joten jos haluat ottaa lisähaasteen, käy hommaamassa itsellesi 9 kilon painoliivi taikka muu sopiva lisäpaino.

Yleinen

300916 Perjantai

Post author By The Black Book
Post date September 29, 2016

Deload week

Hang power snatch
5 x 5 repetitions
with 3 second pause at the catch position
Use a light enough weight for the repetitions to be powerful, aggressive and technically solid.

Lauri K.

Yleinen

290916 Torstai

Post author By The Black Book
Post date September 28, 2016

Deload week

Muscle-up skills & strength

5 sets of ice-cream maker on rings

5 sets of ring pull-up variation

5 x 1 skin the cat

accumulate 1 minute ring support

accumulate 1 minute ring dip hold

Yleinen

280916 Keskiviikko

Post author By The Black Book
Post date September 27, 2016

Deload week

As many rounds as possible in 10 minutes of,
8 wallball 20/14
8 burpee
8 sit-up
10 minute rest
As many rounds as possible in 10 minutes of,
8 box over jump 24″/20″
4 kettlebell snatch right
4 kettlebell snatch left

Key is, to keep the avrage heartrate below 85% of max heartrate within the intervals.

Yleinen

270916 Tiistai

Post author By The Black Book
Post date September 26, 2016

Deload week

Technique
Handstand skills

5 rounds of,
1 minute row for calories
1 minute accumulate handstand hold
1 minute accumulate hang from bar
30 seconds hollow rock
30 seconds arch rock

Warming-up