Monday 18th June 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS
A1) Barbell Bench Press:
3 x 10

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

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. 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 2 of 8

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Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.

Post work to comments.

5-10-15-20 for time
Burbee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)

Weighted pull-ups 5 sets, record weights.

40 min
1 min walk/1 min run
6 km
124/154
6.44/4.16 mim/km

3 Rounds for time
9 Handstand Pushups
18 DB Snatches 22,5/15kg
24 Box Jumps

18' AMRAP:
Buy In
50 Burpees
then
12 T2B
6 Power Clean (50\35kg)
50 Double Unders

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

• Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60%

Complete as many reps as possible in 30 minutes of

• 800-meter run
• 20 toes-to-bars
• 20/30 Echo bike calories

To be announced.

Skill: accumulate 3 mins L-sit on rings or parallettes.
scale with tuck sit on rings or parallettes.

then…

“Jack”

10 push press (115/85)
10 kettlebell swings (1.5/1.0)
10 box jumps (24/20)

AMRAP 20

Score: 5 + 1