Back squat 5-3-1
———
21-15-9
Barbell Sots press 20 kg/15
Pistols Squats (alternating legs)
———
[youtube http://www.youtube.com/watch?v=M3zbtsZ1zbw&w=420&h=315]
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Categories
Categories
Sunnuntai 220112
7 Rounds
15 kb swing 24 kg/16
15 wall ball 20/14
15 box jump 24″
———
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Lauantai 210112
5 min of Double Unders
5 min of Clean & Push Jerk 42,5kg/30
3 min of Double Unders
3 min of Clean & Push Jerk 42,5 kg/30
1 min of Double Unders
1 min of Clean & Push Jerk 42,5 kg/30
———
[youtube http://www.youtube.com/watch?v=hXovowbMsLE&w=420&h=315]
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Perjantai 200112
Snatch
3-3-3
———
“1/2 Cindy wants more”
As many rounds in 10 min as possible.
5 C2B Pull-ups
10 Hand-release push-ups
15 jumping squats
———
[youtube http://www.youtube.com/watch?v=ttBHahUgV7s&w=560&h=315]
Categories
Torstai 190112
Deadlift
3-3-3
———
“Winter grip”
3 Rounds
Run 400
18 kb`s walking lunge 16kg/12
18 K2E
———
[youtube http://www.youtube.com/watch?v=zBdU3H503AU&w=420&h=315]
Categories
Keskiviikko 180112
“Hammer”
5 Rounds
5 Power clean (60kg/40)
10 Front squat (60kg/40)
5 jerk (60kg/40)
20 pull-ups
(Rest 90 sec. between rounds)
———
[youtube http://www.youtube.com/watch?v=X7OvA_bUWik&w=420&h=315]
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Tiistai 170112
Push Press
3-3-3
———
US Secret service snatch test
10 min amrap
Kb snatch 24kg/16
(Rest or switch hands as many times as you need)
———
[youtube http://www.youtube.com/watch?v=maK9UXiLyiI&w=420&h=315]
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Maanantai 160112
Back Squat
3-3-3
———
10 Rounds
10! (10-9-8…-1)
Overhead Squat (40/25kg)
!10 (1-2-3…-10)
SDHP (40/25g)
———
[youtube http://www.youtube.com/watch?v=CfBuvRk1thQ&w=560&h=315]
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Sunnuntai 150112
21-15-9
push press 60 kg
Box jump 30″/24″
At the beginning of every minute, you must do
2x Ring pull ups
4x Toes through rings
———
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Lauantai 140112
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Remember to SCALE (E.G. 1/2 Tabata)!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
———
[youtube http://www.youtube.com/watch?v=YAu-ftOM3C8&w=560&h=315]
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