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.

 

 

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....

 

 

 

(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

—–

 

 

 

 

 

 

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 13min 32sek

 

triceps were burning after this.... nice!

 

rest

 

Kettlebell training 1h

• 20kg kettlebell

 

 

rest – qualitytime with family…

 

 

 

“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

 

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

 

 

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

 

Kettlebell training 1h

Rest again…. Shit!

A fucking rest again!!!

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.

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.

 

 

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

 

Long workday… Rest

Kettlebell 1h

Chilling day…

Rest

Three rounds: Run 800m 60kg clean 20reps 20 chinups Time: 36min 42sek

rest and vacation

 

”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

 

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

 

 

running ”lakeroute” 33min

 

 

 

 

 

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

 

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