20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups
Goal: 4 rounds.

Shoulder press

4x5

Vertaa viime viikkoon

Deadlift 10-8-6

E3MOM
15 rounds

1 squat clean +2 front squat

Warm-up
800m Jog @ easy
+
0:30 Hang from bar
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
2 Rounds
8 Box step ups, alt
8 Handstand shrugs
8 Tension swings
+
Build to workout weight for Devil’s presses and box step overs
* Practice a few short sets of toes-to-bars, chest-to-bars and HSPUs between sets
+
@ workout weight
200m Run
6 Toes-to-bars
4 DB Devil’s presses
200m Run
6 Chest-to-bar pull-ups
4 DB Box step overs
6 HSPUs

15min:

15 kb swing
12 weighted lunge steps
15 sit up
12 d-db push press
250m row/ski or 450m bike

6 sets of Snatch:
Sets 1-2: 3
Sets 3-6: 2
- Build by feel
- Rest as needed btw sets

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

5 rounds:
1K Skillmill Run + 2K Assault Bike

Bench press 2rm max