BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 5-8

A2) Three-Point Dumbbell Row:
4 x 5-8

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.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute Rest

Set a sustainable pace for both movements and try to stay within a rep or two on each round.

Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

Post work to comments.

-boxin yli hyppyi x 6
-punnerrus x 3

Tuesday 31st July 2018

Performance
Snatch 1RM

Warm up and build to a 1RM for the day.

Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

If you’re newer to the lift, build to a heavy load for the day on the complex.

Post loads to comments.
Exposure 8 of 8

---

Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute

If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

Post work to comments.

10-9-8-7-6-5-4-3-2-1 reps for time of:
- Push press (40/30 kgs).
- Full Clean (50/35 kgs).
- Deadlift (80/60 kgs).

*** Time cap: 17 min.

Amrap 2 - 70 % of today's heavy single

3 kierrosta aikaa vastaan

50 m "matkalaukun kanto" kahvakuula vasemmassa kädessä
50 m "matkalaukun kanto" kahvakuula oikeassa kädessä
25 etunojapunnerrusta
15 leuanvetoa

First complex:
21-15-9 reps of:
lunges
air squat
push ups

3 rounds at Max effort:
Row 250m
10 KB Swing
10 Burpees
10 KB Swing
10 Burpees
10 KB Swing
Row 250m
Rest 4 mins

Body fat %

Warm up
3 Rounds
5 squats
10 pompes
10 sit ups
5 back extension

Skill
Double under
Truster

Wod
1000m rameur
55 trunk jumps
21 t2b
100 Russie twist 6kg Slam Ball
29 truster D.b.
55 sit ups
100 walking lunges
36 burpees
100 D.u. Or 300 singles
15 turkish get ups KB