Kevyt soutu + mobbi

1994m row buy-in
4RFT
7 snatches 30kg/20kg
23 knees to chest

2 Options:
– 400 Meter Sled pull/push at light
or
– Reverse Hypers: Accumulate 75-100 Reps

Monday 11th June 2018

BENCH PRESS / FRONT RACK STEP-UPS

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
600 Run
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB romanian deadlift

3 rounds for time

• 27 cal row
• 21 GHD situps
• 15 Pullups
• 9 Snatches 40kg
• 3 Ropeclimbs

#Strength
4 @ 9 ; 1/3 load drop (-15%) of:

• BB romanian deadlift

accessory

30 ice cream
makers for as few sets as possible. pausing for 1 sec chin over bar 1 second in lever position

scalings:

knees bent in a tuck lever postion
hollow rocks x 2

#Strength
1 @ 9; 1/2 load drop (-15%) of:

• BB deadlift

#Strength
3 @ 9 ; 1/2 load drop (-20%) of:

• BB deadlift (from blocks)