Cooper kimpisessä klo 10 ja 11
Ei muita lähtöjä

10 rounds for time of:

3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

40 Wallballs (20/14 lbs)
30/24 Caln Row / Bike
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (30 / 22.5 kg)

2-3 rounds:

8+8 single leg glute bridge
8+8 s.l romanian deadlift (kb/db)
30-60s plank

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 5 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

3 Rounds:
20 Alt. Weighted Box Step Ups
10 Weighted GHD Back Extensions
20 Banded Good Mornings

3 min DU practice
then
3x
4 1 arm KB ohs e/s
7 kip swing
20s. L sit hold

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5 x 4 min ON 2 in off

40 DU's
12 OHS 42/35
10 T2B

Warm up total body and then 1-2 warm up sets to build to working sets

Bench press core lift
3 working sets
Set 1 is 5 reps at 65% training max
Set 2 is 5 reps at 75% training max
Set 3 is Max reps at 85% training max
Log weight and number of reps in comments

2-3 rounds for quality
30m x Overhead Carry with Double KB/DB
15m x Low Hip Bear Crawl
20 X Sit-ups (your choice of style)
Rest as needed between rounds

1, Turkish Get up
- 5 heavy sets
- Hold a 3 sec pause in each position
- add weight each set

2,
Strict HSPU
- accumulate 20-30 reps
- scale as needed