Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 75% training max
Set 2 is 3 reps of 85% training max
Set 3 is max reps* of 95% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

AMRAP 9

15 TTB
10 Deadlift 52,5/37,5kg
5 Power Snatch 52,5/37,5kg

Target 3 +

Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 75% training max
Set 2 is 3 reps of 85% training max
Set 3 is max reps* of 95% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

RestDay!

Front squat 2 RM, then max reps Back squat @ same weight

200 naruhyppyä (singles)
50cal row
200 naruhyppyä

Every 2 mins for 14 mins.
8 Bench Presses

• Find an 8 rep max for the day. Use the first 5-6 sets to purely warm-up and go for your max on the final 1-2 sets.

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB USA Swing @16/24
10 goblet squat
20 overhead plate lunges @15/20
500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB USA swing
20 burpee

Timecap: 30 mins