May 302013
 

Power snatch 3×3

Heaving snatch balance 3×3. Use 65-75% of 1RM snatch.

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On the minute for 15 minutes:

  • 1 snatch (up to 75% of 1RM)
  • 3 box jumps

This one is for quality. No fails!

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 Posted by at 20:53
May 242013
 

Foundations-tunnilla tänään kyykkytekniikkaa.

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Front squat 3×5

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“Lee Rigby”

For time:
  • 22 cal row
  • 25 squat cleans (42.5/30kg)
  • 22 DU
  • 25 bar-hop burpees
  • 22 DU
  • 25 Push Press (42.5/30kg)
  • 22 DU
  • 25 pull ups
  • 22 cal row

Lee Rigby was born in Manchester, spent a year in Cyprus, and served for six months in Afghanistan with the military during one of the most violent periods of the 12-year-long conflict.

His friends and family could never have imagined that the 25-year-old would lose his life in broad daylight, on a busy London street, at the hands of two men wielding knives and boasting allegiance to a virulent form of Islamist extremism.

http://www.guardian.co.uk/uk/2013/may/23/lee-rigby-ordinary-soldier-woolwich-attack

 

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 Posted by at 20:09
May 232013
 

Huomenna lauantaina Foundations-tunnillaklo 13-14 treenataan kyykkyjä.Tervetuloa hiomaan tekniikkaa paremmaksi!

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Weighted pull-up 3×1

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Row 5x500m. Work:rest 1:1. Go fast, but keep the same pace in all intervals.

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Cooldown: jogging, cycling etc for 5 minutes.

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 Posted by at 20:05