60 minutes swimming

10...1:
KB deadlift 16kg
push press w/ bar 20kg

Workout 20.3 / Workout 18.4

Diane:

21-15-9 reps of:
- Deadlifts,
- Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

• Deadlifts
• 50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

10-9-8

A.) barbell hip thrusts
A.1) sumo band pull through x2reps

B.) Iso dynamic KB/DB row / side
B1.) lat pull down with band & stick x2reps

C.) Floor press
C1.) Tricep press with band&stick x2reps

D.) Max reps DB bicep curls in 30 sec

Midline:
4 rds
weighted abmat sit-ups with WB 10-12 reps
-rest 45 sec

30 minuuttia

10 - 15 Lapapunnerrus
25 Varpaat seinällä vatsaa
10 - 15 Lapaleukaa
20 russian Twist
400 m hölkkä

10 minuuttia

"Kiinalaisen" kyykkyasennon hakemista tangolla

30 minuuttia venyttelyä

• Interval:
1 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest
3 Interval of:
Row 750 m @ > 90% MHR (prova a tenere lo stesso 500/split dei 1000 m)
1:1 rest each interval

For 40 minutes:
800 m trail run or 5 minutes row
2 rounds of “Cindy”
800 m trail run or 5 minutes row
1 round of “DT” w/ DB’s or sandbag

Running shoes needed.

For Time:
10 Snatches (50/35)
change weights
8 Snatches (60/42.5)
change weights
6 Snatches (70/50)
change weights
4 Snatches (80/60)
change weights
2 Snatches (90/65)

Optional Accessory

CONDITIONING

400m Run
20 Burpee Pull-Up
400m Run

RPE 3 to 4

Lämmittely:
3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Työntö tolpilta/pukeilta
3x1@55%
3x1@65%
2x1@70%
2x1@75%
3x1@80%

Snatch Drob +2 x Snatch Balance
7 x (1+2)@50-70% (Te)

"No Feet" RaakaTempaus
5 x 2@ nopea