• 2-2-2-2-2-2 of:
BB Jerk
Riscaldati e poi in 3 sets sali sino a una doppia pesante ma gestibile e ripetibile per altri 3 sets

Maastaveto 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
Etukyykky 5x3
Penkkipunnerrus, kapea ote 6x2 (noin 80% max painoista, räjähtävästi)
Pystysoutu 4x8-15
Muutama sarja hauista, koska perjantai :)

For Time
1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.

4 rounds
50 abmat sit ups
25 KB swings

Again, part of my second workout of the day and was done after the 2000m row. Didn't bother timing it, although I still went hard and fast. My blisters on my hands were bothering me during the kb swings.

Back squat jumps 5x5 reps

Deadlifts and weighted Pull Ups, Evil Len in The Den, Rocking It With Mrs N.
10 x (100/70)kbs, D/L, 10 x (6/6)Kgs Pull Ups
8 x (110/72.5) D/L, 8 x (10/6) Pull Ups
6 x (120/75) D/L, 6 x (12/6) Pull Ups
4 x (125/80) D/L, 4 x (16/6) Pull Ups
2 x (135/85) D/L, 2 x (24/6) Pull Ups
Then Kate, 2 x 87.5 D/L, 2 x 90 D/L
Me 4 x 140 D/L.

Shoulder Press - 120
Back Squat - 245
Deadlift - 325
690
Bench Press - 165
Overhead Squat - 115
Clean - 165
445
Push Press 155
Front Squat - 215
Snatch - 125
495

Joy in The Den, Poor poor Kate and Evil Len

50 push ups, 25 Sit Ups, 25 Pull Ups
Then 40/20/20, 30/15/15, 20/10/10, 10/5/5, 20/10/10, 30/15/15, 40/20/20 and 50/25/25.
Mrs Nev went 50/25/25 to 10/5/5.
Good session that👍

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Goal is to complete all three sets at 100% max effort.

Note down times for all three sets.

9 Rounds of:

9 Ring Row
9 ABMAT
9 Squat
9 Lunges

You must hold a 20lb Med Ball for the entire WOD. Where you hold it is up to you.