Valitse oman maun mukaan benchmark-treeni. Joko girl tai hero.

Every minute on the minute, complete:
-5 DB deadlifts
-5 DB hang power cleans
-5 DB thrusters
(continue until unable to complete the round within a minute)

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10 rounds
Used 30lb DBs. I really should've had 11 rounds, because I finished the 10th with 4 seconds left, but I wussed out and called that good. Pretty sure my previous best was 9 full rounds, and that was with only 25lb. dumbbells.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

5 x 400m Row
Rest 3 mins between

5 Rounds
400m Run
20 Deadlifts (145)
20 Push Ups
10 Deadlifts
10 Push Ups

For 10mins every 15seconds do one Power Clean (80% of 3RM)

EMOM 10

5 push-up
10 KB swing at 24kg

140 min

1.JG personalized programming 2.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 1 hips to rings + 1 muscle-up no dip (if you can) > failed all muscle ups

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 20 hollow rocks
- 20 alternating single leg donkey kicks

Hard routine

2.Weightlifting
A. E2MOM20:
Hang power clean + power clean
35 40 45 50 50
52.5 52.5 55 57.5 57.5

3.Conditioning
A. Warm up for KK qualification event 3

B. KKQ event 3: 20 min AMRAP:
16 cal row
16 alt. DB snatch @ 15 kg
10 kipping HSPU

Result: 5 rounds + 16 + 16 + 9 reps = 251 reps
Placing: 61.
HR 176/191

4.Accessory
A. 3 rounds:
10/side front rack walking lunges 2x16 kg KB
8 Jefferson curls @ 20 kg KB

1x3x93
1x1x100
1x1x105