21.15.9
Dumbbell Snatch 15kg
Burpee over Dumbell

Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
101/125

Evening: 135 min
1.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
A1. Deadlift – 4 @ 70-75%

A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
4 4 4 3 4 / 4 4 3 4 3

2.Conditioning
A. 9-minute AMRAP
7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
14 Toes to bar
200m Run > 150 m
Result: 3 rounds

Rest 6-minutes before part B

B. 9-minute AMRAP
15 cal Assault bike
15 Wall ball @ 9/6kg (20/14lbs)
15 pull up
Result: 2 + 13 cal

Rest 6-minutes before part C

C. 9-minute AMRAP
10 Burpee box jump over, 24/20″
10m Handstand walk > 10 HSPU 1 abmat
10 Pistols, alternating
Result: 2 + 9 pistols

3.Strength
B. Alternate B1 / B2 / B3for 3 rounds
B1. Seated strict DB press
8*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
12*30 12*30 12*35 lbs
B3. Bicep curl
8*20 12*15 12*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders**

*I did step-ups.
**My double unders were pretty awesome this morning. ;)

My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).

I skipped Shoulder Press, because my shoulders need a break.

BW: 128.5
Rounds: 5 + Wall Balls

3rds
1min Power Cleans 155# (12, 11, 12)
1min rest
1min 200 Row
1min rest
1min C2B (19, 15, 17)

Power output intervalls:
Assault bike

15x
12s allout sprint
Rest 2 min btw sets

7 Rounds for time:

10 Clean and Press with #35 Kettlebell
10 SLDL with #20 DB in each hand
10 C2B
20 DU

Time: 29:54

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)

DB Snatch 22.5/15 kg Rx

Tänään on painonnoston lisäksi vapaavalintainen treeni. Fiilistele, nauti ja tee kaikkea hauskaa!