Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

CLEAN PULLS

3x3 @105%

Rest 90s between sets

• hartiavetoon
• lähtö maasta

PK Lenkki 45-60min

JUOSTEN.

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats
10+10 russian twists

Burgener Snatch Warm Up

Strenght
Power Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

15min amrap
12/15 calories of machine
4 single arm devils press
6+6 single arm push press
8 box jump, step down

2 Rounds @ HR Zone 1-2

20 Minutes Bike
20 Minutes Row
20 Minutes Ski

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

Valakyykky 5-5-3-3-1-1-1

Consentric Bench Press 1RM

For time

• 2 ring muscle-ups
• 4 handstand push-ups

• 8 kettlebell swings

• 2 ring muscle-ups

• 4 handstand push-ups

• 8 kettlebell swings

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy

• Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Intermediate option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings
  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings

• ♀ 35 lb

• ♂ 53 lb

Beginner option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings
  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings

• ♀ 18-lb kettlebell and 15-lb dumbbells

• ♂ 26-lb kettlebell and 20-lb dumbbells

10km Z2 Run