Friday, January 17, 2014

Friday 17.1: Ring mu's, snatch complex, metcon of snatch, pull-ups

›
Friday . Skills, ring muscle-ups. Snatch complex: 1 squat snatch, 1 snatch balance, 1 snatch press, 2 overhead squats. Metcon, 10-8-6-4-2 po...
Thursday, January 16, 2014

Thursday 16.1: Back squat ladder, metcon of deads and burpees

›
Thursday . Back squat ladder. Emom, 2 reps. Start @ 60kg, add 5kg per minute. After 100kg, add 2.5kg per minute. Continue till failure. Resu...
Wednesday, January 15, 2014

Wednesday 15.1: Overhead complex, split jerks, rowing

›
Wednesday . Strength, shoulder-to-overhead bar complex, 1 push press, 1 push jerk, 1 split jerk. Work to a heavy load, max 85kg. Split jerk,...
Tuesday, January 14, 2014

Tuesday 14.1: Ring mu's, snatch, clean, metcon

›
Tuesday . Skills, ring muscle-ups. Snatch 10x2. Power cleans, 4 rds of: 30sec on, 90sec off. Metcon, 8min amrap of: 8 db snatch, left hand (...
Monday, January 13, 2014

Monday 13.1: Back squats, ohs, metcon

›
Monday . Back squats with a pause (max 110kg). Overhead squats with a 10sec pause (max 60kg). Metcon, 3rds of: 15 burpees, 20 front squats (...
Sunday, January 12, 2014

Sunday 12.1: Hspu, burpee, du

›
Sunday . 50 hspu (PR 18). Workout, 5 rds of: 10 burpee, 20 du. Corework, 50 ab wheel. We spent the weekend away from home. Today we drove ...
2 comments:
Saturday, January 11, 2014

Saturday 11.1: Rest day

›
Saturday . Rest day. Today is a day off from training. Wouldn't need it but this day is focused on family time. We're hopping on t...
Friday, January 10, 2014

Friday 10.1: Front squats and ohs with pause, metcon

›
Friday . Ring skills, emom for 10min (ring rows, 1-arm extensions). Strength, front squats with a pause 4x3 (across 105kg), overhead squats ...
Thursday, January 9, 2014

Thursday 9.1: Muscle-ups, bench, rowing metcon

›
Thursday . Skills, ring muscle-ups. Strength, bench press (max 100kg). Metcon, 4rds of: 500m row, 15 ring dips, 50 du's. Time 16.52. I...
Wednesday, January 8, 2014

Wednesday 8.1: Clean and jerk combos, 15min amrap

›
Wednesday . Clean and jerk complexes @ 60-70kg. Metcon, 15min amrap of: 5hspu, 10 burpees, 15 burpees. Result 6rds + 5hspu. It was a rare ...
Tuesday, January 7, 2014

Tuesday 7.1: Back squats

›
Tuesday . Back squats 1-10-1-20-1-30. Squat day! Legs, that's where everything starts from. Don't skip a leg day. Today was hard ...
Monday, January 6, 2014

Monday 6.1: Overhead complex and a twisted Cindy

›
Monday . Overhead barbell complex. 5 working sets of: 1 shoulder press, 3 push press, 5 push jerk @ 60kg. Metcon, twisted Cindy. 20min amrap...
2 comments:
Sunday, January 5, 2014

Sunday 5.1: Ring skills, clean/snatch technique, du's

›
Sunday . Ring skills. Technique, clean pulls & snatch pulls. Workout, emom for 20min. Odd min, 5 power clean, even min, 30du. Lighter ...
3 comments:
Saturday, January 4, 2014

Saturday 4.1: Two metcons

›
Saturday . Metcon, 10rds of: 5 deads (125kg), 13 push-ups, 9 box. Time 13.58. Metcon, 10 to 1, down by 1's, T2B and burpees. Time 6. 52 ...
Friday, January 3, 2014

Friday 3.1: Muscle-ups, clean and jerk, handstand + Front squats

›
Friday . AM: Skills, muscle-ups. Strength, clean & jerk. Skills, handstand. PM: Front squats (max 130kg). Yeah, another day at Liikunt...
2 comments: