Saturday 10.3.2012
Ring skills (Skin the cat, lowers to inverted hang, ice cream maker,pull-over, backward roll…)
training took about 30 minutes and the rests were like minute/move.
sunday
Front squat 3×3 70*3 80*3 90*3. there were pain at the clavicula at the last squat.
—–
For time:
- 1000 m Row
- 30 Wall balls
- 15 Hang squat cleans (use 50% of 1RM clean)
- 30 Box jumps (60cm)
- 12 Power cleans
- 30 Double unders
- 9 Hang power cleans
- 30 Lunges
- 6 Squat cleans
- 30 Pull-ups
time: 19min 39sek
Clean weight 55kg
hard train. I was sick for a week before this training so....
monday
(Power Snatch + Overhead Squat + Snatch) x 5
50 kg. This is the third time that I do snatch and it´t quite hard… I´m too stiff…
45kg overhead squat 10/9/8/7/6/5/4 reps
—–
Thuesday
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time: 13min 32sek
triceps were burning after this.... nice!
wednesday
rest
thursday
Kettlebell training 1h
- 20kg kettlebell
friday
rest – qualitytime with family…
saturday
“Filthy Fifty”
50 Box jump, 24 ”
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Mika time: 33min 5sek.
Terhi time: 41min 18sek
Sunday
Snatch technique training and fiew douple unders at the end.
50kg*5*5*5*5*5 70kg5*5 80kg*1 90kg*1 snatch technique with full squat
70*5*5 80*1 90*1
Terhi front squat 40*1 45*1
Monday
Deadlift 3 x 1
160*1 180*1 190*1 200*1 210*1 without any assistance (belt etc.)
—
3 rounds for time:
-5 Wall climbs
-10 Walking lunges Mika 25kg plate Terhi 15kg plate
-80 m Farmers walk Mika 30kg dumbells*2 Terhi 20kg dumbells*2
Hold 2 heavy kettlebells or dumbells on Lunges and Farmerswalk
Mika time: 8min 50sec
Terhi time: 10min
Thursday
Kettlebell training 1h
Friday
Rest again…. Shit!
Saturday
A fucking rest again!!!
Sunday
Whitten
For time.
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
I did four rounds and my time after four rounds was 30 minutes. The reason for missing the last roud was that i had to go and pick up my girlfriend from town. You know how that is…
the worst moves to me was 60cm box jumps and burpees I think. Also 32kg kettlebell swing was quite bad. I was so pissed that I had to quit before the end, so i will go and do the round again next Sunday.
Also the 400 meter run was chanched to 1min 45sec X jumps.
Monday
For time:
* Run 800m
* 30 power snatch (M:95#/W:65#)
* 30 knees to elbows
* 30 kettlebell swings (M:1,5 pood/W:1 pood)
* 30 burpees
* Run 800m
Mika:27min 24sek.
Terhi: 29min 25sek
I had a stomach cramp when i had only 100 meters left to run. I had to rest a minute and walk the rest of the run. SHIT! the time would have been atleast minute better… I think two hard trainings to days in a row was too mutch for me… Tomorrow just power training.
Thuesday
kipping pullup practice + handstand pushup practice
Bench press / Floor press 3×1
60*10*8 80*8 100*6 120*3 125*1 130*1 135*1
—–
5 rounds:
- Kettlebell floor press, max reps (2 x 32 kg)
- 30kg*2 28/25/20/18/15 reps
- Supine ring row, max reps 20/18/16/16/15
Wendesday
Long workday… Rest
Thursday
Kettlebell 1h
Friday
Chilling day…
Saturday
Rest
Sunday
Monday – Saturday
rest and vacation
Sunday
”Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (Mika 2*16kg to chest high. I dont have 32 kettlebell)
30 Pull-ups (Terhi 20 kb to chest high + chinups from bench chin to bar and just the lowering 15 reps)
Mika time: 1h 2min 14sek
Terhi time: 1h 3min 48sek
Monday
Back squat 3 × 1 140*1 150*1
—–
For time:
- 9-7-5 Overhead squats (2/3 1 rm)
- 30-20-10 Wall balls
over head squat 45kg and wall balls chanched to thrusters with 16kg kettlebell
time: 2 and half songs from the mp3 player… J
Wednesday
running ”lakeroute” 33min
Thursday
Kettlebell easy training 16kg kettlebell
One hand swing
One leg deadlift
One hand clean and jerk
Two hand full swing
Thrusters
10 – 20 – 30 – 40 – 50 reps/round
Friday
Two small trainings with a firstimer friend.
For time:
- 3 Rope climbs
- 25 Burpees
- 25 Chinups
- 25 Box jumps (75cm)
- 3 Rope climbs
Time: 10min 32sek