Tuesday 8th May:

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 12-15

A2) Goblet Lateral Lunge (not alternating):
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 5 of 8

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21 Minutes Not for Rounds:
5 x Box length OH Lunges
300m Jog
4-8 Strict Chest-to-Bar Chin-Ups

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AMRAP
Min 0-4
Complete
400 m Run
Then max reps WB with remaining time 20/14
1 min Rest
Min 5-9
400 m Run
Then max slam balls
1 min Rest
Min 10-14
400 m Run
Then max burpees to 6” target
1 min Rest
Min 15-19
400 m Run
Then max Box jumps 24/20”
1 min Rest
Min 20-24
400 m Run
Then max sit ups

• Score is total reps after all rounds

10 Rounds for Time
Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Dips (2-4-6-8-10-12-14-16-18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds. The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

SNATCH COMPLEX

Every Minute on the Minute x 15:
1 Power Snatch + 1 Overhead Squat

Use your heaviest weight from last week’s complex. Focus on getting under every Power Snatch.

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Exposure 4 of 8

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For Time:
20 Thrusters 75/55
30 Calorie Row
20 Burpees

Light and low skill, hit high intensity today.

Post time and Rx to comments. ![]

27 - 21 - 15 - 9 Reps of:

Cal Row
Dumbbell Thrusters

= Rest 2 Mins =

Cal Ski
Wall Balls

= Rest 2 Mins =

Box Jump Overs
Kettlebell Deadlift

= Buyout =
20 x 10m Shuttle Run

Use desired weights

Bring your barbell to a place where you can perform the thrusters and immediately perform the sprint at 100% pace

5 ROUNDS

• 10 Thrusters 40kg
• 200m all out sprint

REST AS NEEDED BETWEEN ROUNDS

Take at least a couple of minutes of rest between rounds - the goal is to keep the pace at 100% while working

SCORE IS YOUR TOTAL TIME FOR THE 5 ROUNDS - NOT INCLUDING THE REST TIME - NOTE TIMES AND DETAILS IN COMMENT

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 5-8

A2) Barbell Romanian Deadlift:
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 4 of 8

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Every 3 Minutes for 7 Rounds:
7 Burpee Box Jump Overs
10/7 Calorie Bike Sprint

Go hard on each round, but not all-out efforts. Aim for consistent times, within a few seconds from fastest to slowest.

10 x 30” efforts on Assault Bike

Jog 100m recovery between sets.

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of Power Snatch 1RM) and focus on executing perfect positions on each movement.

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Exposure 3 of 8

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5 Rounds for Time:
10 Front Squats 115/75
30 Double-Unders

The barbell comes off the floor and should be light for you, unbroken on the fast end. Scale the Dubs to 3x Singles or 1/2 attempts as needed.

Post time and Rx to comments.

6 kierrosta aikaa vastaan:

• 10cal cardio-härveli
• 5 rinnalleveto ja työntö (N 42,5kg / M 60kg)
• 10cal cardio-härveli
• 5 tempaus

Vapaa valintainen cardio-härveli (SkiErg/AssaultBike/BikeErg/WattBike/C2-soutulaite). Rivet ja tempaukset voi vetää raakana. Kommenttiin käyttämäsi cardio-härveli.