Bench press 2rm max

Outdoor running

45-75min run / ZONE 2 / nose breathing only
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4-6sets:

100m sprint ( 70-80% / not too fast)

rest as needed between sets

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

Power clean 1 rep max

Part A).
Skill Primer
Tall Clean from Toes & Press from Split
(5-8 sets x 2+3)

Part B).
Clean & Split Jerk
(8-10 sets x 1+1 / Daily 1RM)

Clean

A) WU 3-4x For Quality

• 5 Clean DL + 5 High Hang Muscle Clean + 5 FS (empty to light BB) Straight Into,
• 3-5 Seated Box Jump

B) E2MOM Until Days Heavy

• 1 Squat Clean

C) Clean Pull

• 3x2 @110-120% *Rest as needed

Front Squat

• 4x2 (0-1RIR)

*Rest 3min Between

Core

3-4 Rounds For Quality

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 45-60s Stir The Pot

Optional Accessory

3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m SB Bearhug Carry (Heavy)

LÄMMITTELYT
Kuminauhalla yläkroppa
Minivk lantionseudun aktivointi
Availut ja kierrot

CORE
2 kierrosta - 35s./liike
1. Dead bug vk kanssa
2. Sivulankussa soutu oik.
3. Sivulankussa soutu vas.
4. Ojennus päinmakuulla
5. Lankku - variaatiot

AMRAP 15min
40m farmers walk
20 askelkyykky taakse
10cal soutu
10 thruster

2x3x50%
2x3x60%
3x70%
3x3x80%

5 rounds 2 x 12,5kg DB

10 DB Deadlifts
10 DB lunges
10 DB front squat
10 DB push press
10 burbees

Finisher:
3 rounds

10 KB ab rotations
10 alternate v-ups
30sec plank

2 rounds
20 sit up