Three sets of:
Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
(heavier than last week; stop lifting if you lose proper positioning)
Rest as needed

A. Single Arm DB Snatch 4 x 3 each
B. Bench Press 4 act lower– 6
Face Pulls – 10
Repeat 4 times
C. Chin Ups 6
Behind the neck Press 12
Repeat 4 times
D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon: 5 rounds for time
30 DU
15 ring dips
7 Burpee pull ups

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Goal is to complete all three sets at 100% max effort.

Note down times for all three sets.

Joy in The Den, Poor poor Kate and Evil Len

50 push ups, 25 Sit Ups, 25 Pull Ups
Then 40/20/20, 30/15/15, 20/10/10, 10/5/5, 20/10/10, 30/15/15, 40/20/20 and 50/25/25.
Mrs Nev went 50/25/25 to 10/5/5.
Good session that👍

Deadlifts and weighted Pull Ups, Evil Len in The Den, Rocking It With Mrs N.
10 x (100/70)kbs, D/L, 10 x (6/6)Kgs Pull Ups
8 x (110/72.5) D/L, 8 x (10/6) Pull Ups
6 x (120/75) D/L, 6 x (12/6) Pull Ups
4 x (125/80) D/L, 4 x (16/6) Pull Ups
2 x (135/85) D/L, 2 x (24/6) Pull Ups
Then Kate, 2 x 87.5 D/L, 2 x 90 D/L
Me 4 x 140 D/L.

For Time
1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.

Maastaveto 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
Etukyykky 5x3
Penkkipunnerrus, kapea ote 6x2 (noin 80% max painoista, räjähtävästi)
Pystysoutu 4x8-15
Muutama sarja hauista, koska perjantai :)

Happy Saturday fitters👍
Evil Len is off The Den with Mrs N.
40 push ups, 16 Burpees over the bench, 16 heavy dumbbell bench press (30kg/15kg), 16 strict pull ups (no kipping).
Then 30/12/12/12, 20/8/8/8 and 10/4/4/4.
16:27/27:19

"Bad karma"
50-40-30-20-10
10-20-30-40-50
Barbell curls 20/15
KBS 24/16
ALL GO
Then in teams of 3
"Painstorm"
30 Burpees
30 Deadlifts
30 Burpees
30 Power Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings 32/24
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Power Snatches
30 Burpees
30 Squat Snatches
45/30

OPEN GYM 5:15 am