Tuesday 27th February 2018

HAPPY BIRTHDAY MATTEO!

MID-HANG SNATCH

Work up to a heavy Mid-Hang Snatch for the day.

Post loads to comments.

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For Time:
100 Alternating Leg Dumbbell Overhead Reverse Lunges 50/35
200 Double-Unders
100 Sit-Ups
50 Russian Kettlebell Swings 32/24kg

The Lunges are Single-Arm Overhead and should be split evenly between the left and right arm. Perform a set of 10 Alternating Reverse Lungs with the dumbbell held overhead in the left arm, then switch arms and perform a set of 10 with the dumbbell held overhead in the right arm. Repeat for 5 sets each arm to complete the 100 total reps. Scale load to be able to complete sets of 10 reps unbroken, or to the front rack as needed. Scaling for Dubs is 300 Singles or 50 attempts. The Kettlebell Swings should be heavy for you, but unbroken on the top end.

Post time and Rx to comments.

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

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5-10 Down Dog to Cobra video

For Time:
100 cals assault bike

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

CONDITIONING
For time with a partner:
10-20-30-40-50
DB Hang Power Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of "Recovery" Work
- Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
- Goal: Sustainable pace on the triplet

*30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
- same as last week.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.

W.UP
2' OVERHEAD STRECT ON WALL
2' TABLE TOP STRETCH
2' SQUAT HOLD
2' HOLLW POSITION

AMRAP 6'
10 Ring Rows
15 Jump Squats
10 Shoulder Taps
15 DU/30SU

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @70-75%
INCREMENTO DEL CARICO RISPETTO LA SETTIMANA SCORSA
EMOM 3 REP NEI 90"

W.UP WORKOUT
4-6 RND
REST 1-3' PER RND

Standing Alternating Arm
Dumbbell Shoulder Press 5 per lato ( se si dispone di un solo DB, PRIMA 5 DX POI 5 SX)

Low Kettlebell Clean
to Overhead Press 10-12
AFFERRARE LA KB DA TERRA E PORTARLA AL PETTO CON UNO SQUAT CLEAN E POI ESEGUIRE UN PRESS VERSO L'ALTO

Scoring:

Conditioning
For Time
20 Thrusters 43-40/25-30KG
15 BMU
100 DU
30 Thrusters 43-40/25-30KG
25 C2B
100 DU
40 Thrusters 43-40/25-30KG
35 Pull Ups

FOR TIME
5 RND
500MT ROW/RUN
18 Goblet Squat 24-32/12-16KG
15 KB Swing 24-32/12-16KG
Rest 2'

Optional

3×10 DB Bench Press
4×15 V Up
5×1' Single Leg Wallsit 30" PER LATO

lepoja

Amrap 15 of
25 du
20 front rack launges 50 KG
15 c2b
10 dumble snatch 30 kg

5mins foam rolling all major muscle groups.

• 1-…-1 of:
BB Bench Press
1RM