Dec 202014
 

Skill: Muscle-up

Progressions:

  • False grip hang (use 5×15 s table)
  • False grip pull-up (use 5×10 table)
  • Transition drill while keeping feet on the ground (use 5×10 table)
  • Negative muscle-ups (use 5×10 table)
  • Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5×10 table)
  • Muscle-up (no kipping, use 5×10 table)

5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

5×10 table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

Max reps push-ups

3 rounds:

  • max reps push-ups
  • rest two minutes

KB clean & jerks, ring dips and air squats

3 rounds, 3 minute AMRAP:

  • 3 Double kettlebell clean & jerk
  • 6 Ring dips
  • 9 Air squats

Rest 1 min between rounds

Marjiksen voimistelu Konalassa

Marjiksen voimistelu Konalassa

 Posted by at 19:10
Dec 182014
 

Joulun ja Uuden Vuoden poikkeusaikataulut Espoon ja Konalan saleilla:

Jouluaatto 24.12.
Espoo klo 11-13 Open Gym,
Konala KIINNI

Joulupäivä 25.12.
molemmat salit KIINNI

Tapaninpäivä 26.12.
Espoo KIINNI
Konala klo 17-19 Open Gym

La 27.12. Espoo WOD 10-12, OG 12-13, Konala 9-11 WOD, 11-12 OG, ei foundationia
Su 28.12. Espoo 16-17 WOD, 17-18 OG, Konala normaalisti
Ma 29.12. ja ti 30.12. Espoo WOD 16-19, Konala normaalisti

Uuden Vuoden aatto 31.12.
aamu ja päivä normaalisti, mutta molemmilla saleilla klo 15-18 WOD

Uuden Vuoden päivä 1.1.
Espoo klo 12-14 Open Gym
Konala klo 16-18 WOD

Muina päivinä mennään ihan normaaliaikataulujen mukaan.

 Posted by at 21:47
Dec 162014
 

Bench press 3×5

Bench press 3×5

“The Bear”

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press

Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).

Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.

You must power clean the bar to full standing position before squatting the weight

 Posted by at 19:11