Aug 312013
 

5x (power clean + pause front squat + clean). Use 80-90% of 1RM clean.

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Wittman

Seven rounds for time of:

  • 15x kettlebell swing (24/16kg)
  • 15x power clean (42.5/30kg)
  • 15x box jump (60/50cm) 
 Posted by at 20:08
Aug 292013
 

For quality: box squat 5×5

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6 rounds:

  • Toes to bar, max reps in 20 seconds
  • Rest 30 seconds
  • Heavy kettlebell swings, max reps in 20 seconds
  • Rest 30 seconds
  • Burpees, max reps in 20 seconds
  • Rest 30 seconds

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Cool down: 5 minutes light run

 Posted by at 19:02
Aug 272013
 

5x (power snatch + snatch balance + snatch). Use 80-90% of 1RM snatch.

For quality: Overhead squat 2×8 (2 second pause at the bottom)

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For quality and minimum rest. 21-15-9 reps of

  • weighted walking lunge steps with bar in front rack
  • kettlebell snatch

Use challenging weights in both movements.

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 Posted by at 20:56
Aug 272013
 

Tervetuloa kaikki salilla treenaavat naiset mukaan sunnuntaina 1.9 yhteistreeniin klo 11 alkaen ja treenin päälle nyyttäribrunssille salille. Pidetään hauskaa tiimitreenissä ja nautitaan nyyttäritarjoilusta rupattelun merkeissä!

Terkuin,
Elina S

 Posted by at 16:42
Aug 242013
 

Weighted pull-up 3×3

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4-5 rounds for quality and minimum rest:

  • 30 seconds L-sit hold
  • 30 seconds rest
  • 30 seconds rope climbs
  • 30 seconds rest
  • 30 seconds double-unders
  • 30 seconds rest
  • 30 seconds handstand hold against wall (start in plank position and walk feet up the wall to a handstand)
  • 30 seconds rest
 Posted by at 20:32
Aug 232013
 

For quality: 5 x 3-position clean (high hang, below the knee, on the floor)

For quality: 3 x (jerk behind the neck + jerk).

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5 rounds for time:

  • 5 x hang squat clean (use 2/3 of your 1RM)
  • 8 x box jump (80cm)
  • 100m sprint

Rest 1 minute between rounds.

 Posted by at 20:29