banded lat pull down 3x10

superset, 4x
5/5 alternating ttb
5/5 one legged KB RDL

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Sisältö paljastuu myöhemmin!

15-20min Assault Bike

20 kierrosta aikaa vastaan:

• 3 leuanveto
• 3 wall-ball (N 6kg - 2,75m / M 9kg - 3m)
• 3 leuanveto
• 3 käsipaino-thruster (N 2x15kg / M 2x22,5kg)

Jos käsipainoja ei saatavilla, käytä kahvakuulia.

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

Engine

E6MOM X6 (4min timecap each set)

Set 1,2,3:

• 24 Cal Ski
• 40m Double DB Farmers Carry 2x30-35kg
• 20 Cal Ski

Set 4,5,6:

• 20 Cal Row
• 40 DU
• 10 Burpee Pull Up

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (vuorokäsin, lepäävä käsi suorana)
• 10-15 Legs Raised Ring Row

B) 3-4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 10/10 Hammer Curl

Warm-up

3:00 Echo Bike
3:00 Bike Erg
+
2 rounds
10 Hollow rocks
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
@ workout pace/weight
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb

– rest 1:00 between rounds –

Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 %