Clean Pull On Riser

3x3 80% (Clean)

25-20-15 reps For time of:
- Clean 60/30 kgs.
- Toes to bar.

500 m run.

25-20-15
- HSPU.
- Pull-ups.

3 Rounds For Quality
-5 PEP
-5 Strict C2B
-10 Pistol Squat

15 min aikaa, etsi päivän 5 RM etukyykky

15 min aikaa,

Etsi päivän maksimi, 12 x DB etuaskelkyykky

Sitten toista 2 x 12 etuaskelkyykkyä n. 80 % edellisen painoista.

Emom 15 *10wb
Emom 10*15 kb
Emom 15*10 v sit ups
Emom 10*5 burbee

5 x 4

3 rounds for time

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

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.

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