B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

5 kierrosta:
-akk x 15m
-lattiapunnerrus x 5
-lankkunostoi 5+5

aika on tulos, merkatkaa kommentteihin kuulan koko

For Time :
► 500 m Row
► 015 Front Squat
► 800 m Run
► 025 Kettlebell Pull Up
► 050 Push Ups
► 025 Kettlebell Swing
► 800 m Run
► 015 Front Squat
► 500 m Row

3 “Giant” Sets:
1:00 D-Ball Hold (60/20)
1:00 Hip Extension Static Hold with plate (10/5)
0:30 L-Sit
0:30 GHD Sit-up Static Hold

60 kg

Released on Tuesday 10:00 CET

• alkuasento
• lantion läpivienti
• highpull & allemeno

Jokaista vaihetta
6 x 4 toistoa

Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

A.
Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps

1' Max Handstand Push Ups