24/02/2012

Press 2×5 40, 45kg        3×3 50, 55, 60kg

Pull ups 5×5  10kg, 15, 20, 25, 30kg

Dips 4×15 with 10kg

For time: 2`15″

50 thruster 20kg

50 double-under

For time: 1`52″

Leg matrix

12/02/2012

Suitcase deadlift 4×10/side, 18,22,24,24kg

Bench press up to 3RM 100kg

Push up 4×20

KB swing 3×20, 24kg

Pull up 4×13

For time:3`05″

50 sit ups

40 bend over row 20kg

30 squats

20 mountaineer

10 dips

08/02/2012

Sumo Deadlift up to 1RM, 140kg

Bench presses up to 5RM, 90kg

Push ups 4×20

KB swing 4×20, 18kg, 18, 24, 24

Inverted row on bar 4×15

For time: 5`50″

100 pull ups

30/01/2012

Sumo DL  3RM up to 120kg

Floor press 4×10 up to 25kg/side

Push ups 4×20

American swing 4×20 24kg

Pull ups 4×10

For time: 10`18″

Burpee 10-9…..1

HSPU  1-2…….10

23/01/2012

For time: 12`13″

2 rounds of

30 sit ups

30 Bend over row 50kg

30 jump squats

30 push ups

30 jumping jack

30 dips

30 pull ups

21/12/2011

For time: 13`39″

Pull ups,  50 40 30 20 10

Push ups,  10 20 30 40 50

12/12/2011

For time: 5`43″

100 pull ups