kb clean

9. jaanuar 2015

A) STRENTGH

  • 3 Sets of
  • Deadlift 5-7 reps
  • Rest 60 sec
  • 12 Strict Toes to Bar

B) EMOTM 12 Minutes

  • 8 KB Cleans (Alternating Arms) 24/16 kg ADV: 32 kg/24 kg
  • 12 Mountain Climbers

C) CORE

  • 30 sec Side Plank (x3 each Side)

j

28. oktoober 2013

A) STRENGTH

  • Shoulder Press
  • 5 X 3 reps

B) WOD AMRAP

  • 12 Minutes
  • Kettlebell Clean and Jerk 10 reps (5 reps each hand) ADV: 32/24 kg, Rx: 24/16 kg, S1 16/12 kg, s2: 12/8kg
  • 5 Tuck Jumps

 

29. – 30. juuli 2013

A) WOD

  • 12 min AMRAP
  • 5 Ring Rows
  • 7 Four Counter Flutter Kicks
  • 9 Bodyweight Deadlifts

Rest 2 Min

  • 3 Round for Time
  • 10 Box Jumps L
  • 20 KB Cleans 24/16 Kg (10 each arm)
  • 250 m Row

B) CORE

  • 2 Minte Tuck Hold on Parallettes

 

01. juuni 2013

A) STRENGTH

  • One Arm Hang
  • 15 sek each Arm 5 Sets

B) FOR TIME

  • 5 rounds
  • Walking Lunge with 2 KB 30m
  • KB Double Clean + Push Press 10 reps
  • Broad Jumps 30m
  • 15 Klapping Push Ups
  • Broad Jumps 30m

 

11. veebruar 2013

A) JÕUD/FOR LOAD

  • Jõutõmme/Deadlift 1 X 5

B) AEG/FOR TIME

  • 5 ringi/rounds (4vasak/left +4 parem/right = 8 kordust/reps)
  • 8 kükki SP rinnal + SP tõukamine/Thruster KB
  • 8 SP rinnale võttu/Clean KB
  • 8 SP tuuleveskit/Windmill KB
  • 8 SP rebimist/Snatch KB

10.02.13

 

 

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