Open Gym 6:30-7:30, 10:00-12:00 ja 16:00-20:00. Välissä Mobilityä klo 18-19.
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May 212013
admin
May 202013
Thruster 3×5
Hip thrust 3×10
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One minute on, one minute off for 10 minutes:
- 30 KB swings (32/24kg)
You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB.
Perform this workout one minute on and one minute off. Total time is 10 minutes (5 minutes of work). For every penalty counted, perform a 750 meter row.
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May 192013
Bench press / floor press 3×3
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15 min AMRAP:
- 1 ring push-up
- 1 strict toes to bar
- 100 m run
- 2, 2, 100
- 3, 3, 100
- …
30 double-unders would be a good sub for running.
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May 182013
Tänään salilla ohjelmassa klo 15-16 Weightlifting ja klo 16-19 Open Gym -touhuamista. Valmennusjohto suosittelee Euroopan Regionaalien kunniaksi yhtä seuraavista harjoituksista:
“Jackie”
- 1000m row
- 50 thrusters (20/15kg)
- 30 pull-ups
Event 4 (yhdessä kaverin kanssa, pari tekee kutakin liikettä yhteensä 100 toistoa)
- 100 wall balls
- 100 chest-to-bar pull-ups
- 100 one-legged squats
- 100 dumbbell snatches (70/50lbs)
Pyramid Double Helen. (vuoden 2010 Gameseista)
- 1200 m run
- 63 kettlebell swings (24/16kg)
- 36 pull-ups
- 800 m run
- 42 KB swings
- 24 pull-ups
- 400 m run
- 21 KB swings
- 12 pull-ups
Näiden lisäksi koutsilla on pari kivaa kelkka-, pallo- ja farmaritreeniä varastossa.
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May 172013
Every 90 seconds for 15 minutes: halting clean deadlift + squat clean + split jerk. This one is for quality, so do not fail!
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5 rounds for quality:
- 1 minute box jumps (60/50cm)
- 1 minute supine ring row
- 1 minute plank hold
- 1 minute rest
May 162013
Open Gym klo 6:30-8:30, 10:00-12:00 ja 16:00-19:00.
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May 152013
Back squat / box squat 3×1
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Sled drag 10x30m. Use a heavy sled. Rest as needed.
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May 142013
Weighted pull-up 3×3
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Regionals Individual Event 6 (slightly modified)
For time:
- 100 double-unders
- 50 handstand push-ups
- 40 toes to bar
- 30 shoulder to overhead (50-60% of 1RM split jerk)
- 30 walking lunge steps with barbell (50-60% 1RM split jerk)
May 132013
On the minute for 12 minutes: 2-position squat snatch. Use 60-70% of 1RM snatch.
Snatch deadlift 3×3. Use 90-110% of 1RM snatch.
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For quality
- 12-9-6 reps of
- box jump (75/60cm)
- dumbbell snatch, left arm
- dumbbell snatch, right arm
- 25 front squats with a dumbbell
May 122013
Open Gym klo 10-12 ja 16-20.
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