Open Gym.
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May 312012
May 302012
Back squat 3×1
Back squat 1 x max reps. Use 2/3 of 1RM.
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Sled drags 12x40m. Rest as needed. Drag forwards, backwards, and forwards between legs. Four drags each way.
May 292012
Floor press / bench press 3×1
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3 rounds for time:
- 500 m row
- 10 push presses (use 2/3 of 1RM)
- 10 burpee pull-ups
Rest 90 seconds between rounds.
May 282012
Power Clean 5 x 5
Jerk behind the neck + jerk x 5
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5 rounds for time:
- 7 Hang squat cleans (50% of 1 RM clean)
- 14 Box jumps (75 cm box)
May 282012
Open Gym klo 10-12 ja 17-20.
May 262012
Pistols 5 x max reps for both legs
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4 rounds for time
- 400 m run
- 50 air squats
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Vaihtoehtoinen treeni: 1 km uinti. Sopikaa halutessanne paikka ja aika yhteislähdölle.
May 252012
Handstand push-ups 5 x max reps
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15 min AMRAP:
- 2 push-ups, 2 sit-ups, 4×5 m shuttle run
- 4 push-ups, 4 sit-ups, 4×5 m shuttle run
- 6, 6, 4x5m
- …
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Vaihtoehtoinen treeni: 5 km juoksu. Sopikaa halutessanne paikka ja aika yhteislähdölle.
May 242012
Snatch balance. Find your 1 rep max of the day.
3-position snatch x 5
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“Heavy Fran”. 15-12-9 reps of
- thrusters (60/42,5kg)
- weighted pull-ups (20/15kg)
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May 232012
Open Gym.
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HUOM: Sali on suljettuna perjantaista sunnuntaihin. Tänään sopii tulla treenailemaan ‘varastoon’.
May 222012
Front squat 3×1
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3 rounds for quality:
- 20 weighted lunges
- 20 strict toes to bar
- 20 good mornings / glute-ham raises
- 20 kettlebell swings
Pick challenging weights, but try to do sets unbroken.