181223 MAANANTAI
On a 10:00 clock:
3 hang power cleans
– built to a heavy set
– rest about 2min between sets
181223 MAANANTAI
For time:
2 power cleans 70/50
50 double-unders /100 single unders
4 power cleans
50 double-unders /100 single unders
6 power cleans
50 double-unders /100 single unders
8 power cleans
50 double-unders /100 single unders
10 power cleans
191223 TIISTAI
Deadlift
20 reps @50% 1rm +5kg
then 3 x 10 (same weight)
191223 TIISTAI
For time
100 sit-up
in the beginning of each min perform
14 wallball (odd minutes)
14 kb swing 24/16 (even minutes)
201223 KESKIVIIKKO
(OTM 5
5-15m hand stand walk / 15-30s handstand hold)
4 Rounds for repetitions
1min shuttle run
1min toes to rings
1min row (cal)
1min wallwalk
1min rest
211223 TORSTAI
For time
10!
Bench press 80/50
1 rope climb after each set
221223 PERJANTAI
muscle snatch + squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%
squat snatch w/ 2s pause on catch
6 x 1 @70-90%
tempo overhead squat (3s down)
3 x 3 @65-75%
231223 LAUANTAI
"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15