Aikaa vastaan
15-12-9
Boxin yli hyppy
Käsipainopystypunnerrus

5 x 5 hang power clean, AHAP

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep

5min, in different positions. Straight arms/Bended....

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Body Armor
3 “Giant Sets”:
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.

Maastaveto 5 x 5

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 8-10

A2) Goblet Lateral Lunge (not alternating):
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

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AMRAP 12 Minutes:
12/9 Calorie Row
12 Dumbbell Thrusters 50/35

Post rounds, reps, and Rx to comments.

Squat programming day 1

REST 5'

For time:
3 Rounds
400 m run
15 clean 60/40
400 m run
30 c2b
400 m run
15 box jumps

WOD 2
For time:
750 m bike
15 bar facing burpees
15 clean @ 35 kg
500 m bike
12 bar facing burpees
12 clean @ 45 kg
250 m bike
9 bar facing burpees
9 clean @ 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, cap 7 min:
7 CTB
14 lunges with 15 kg plate
7 squat snatch @ 25 kg
50 DU
Result: 2 rounds + 7 CTB + 14 lunges + 7 snatches + 27 DU = 211 reps
Placing: 28.