Deadlift 3-3-3-3-3-3

Tasapaino / koordinaatio

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

Wednesday 11th April 2018

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 12-15

A2) Three-Point Dumbbell Row:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle-Ups

The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.

Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions

Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.

Post work to comments.

Every 90s.

1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk

1-3: 40-50%
4-6: 50-60%
7-9: 60-70%

Of 1 RM Split Jerk

Seal row 4-3-2-4-3-2

TEAM OF 2

400mt medball RUN (all togheter)

50 syncro Hang power clean 50/35

50 HspU (i go you go)

50 syncro Front squats

50 syncro lateral burpee

50 Pistol Squat (i go you go)

50 Syncro push press

400mt medball RUN (all togheter)

AMRPA 40 mins
5 burpees every 2 mins
100 Deadlifts
100 Wall Balls
50 cal row
100 DB Snatch

Muscle snatch 5x2
Power snatch 5x1
Front squat 5x2

TnG keep good pace