6*5м на пути 2 блина 5 и 10 кг (2 горки)

Tuesday 29th August 2018

BACK SQUAT

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps

Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 3 of 8

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AMRAP 10 Minutes:
10 Double-Unders
3 Chest-to-Bar Pull-Ups
20 Double-Unders
6 Chest-to-Bar Pull-Ups
30 Double-Unders
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Chest-to-Bar Pull-Ups

Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

Post rounds, reps, and Rx to comments

Rest day

90 min
Aerobic work for 90 min:
10 min row
10 min bike
HR 130/153

30 min
90 s. run/60 s. walk
4.3 km, 7.12 min/km

Lämmittely:

5min peruslämmittely laitteella (pyörä/soutu/juoksumatto)

3 kierrosta:

• 5 mittarimato
• 10 punnerrus
• 10 rengassoutu
• 20s roikunta tangossa

Treeni:

3-4 kierrosta. Tee liikkeet liikepareittain suht lyhyellä palautuksella 15-20s max ja lepää tarvittava määrä liikeparien välillä.

A: 10-15 dippiä (jos liian helppo, tee renkailla tai ota käsipaino jalkojen väliin)
A: 6-10 leukaa myötäotteella (toistot sen mukaan, että jää 2-3 toistoa tankkiin. Jos tarvitsee, niin ota avuksi kuminauha)

B: 10+10 Single Arm Kettlebell Bench Press with Straight Arm Isometric Hold (aloita eri kierros eri kädellä)
B: 10+10 Contralateral Plank Dumbbell Row (Ota molemmat jalat maahan jos tarve)

C: 15 Barbell Hollow Rock
C: 15+15 Banded Chop (Alhaalta ylös, pieni pito lopussa. Ohuehko kuminauha)

Videot:

Back squat heavy 5rep of today
+
8rft
4 db squatclean
4 DB Devil press
16 DB Mountain climbers

300 cal ski UGIG 15cal each

Incline bench press
Row
Db fly laying
Bicep curl + press
Db fly standing

3*8-10each

2-1-1-1-2/ 3min rest

Go heavy!