Työntö 2+2

Aikaa vastaan:

21-15-9
vauhtipunnerrus (15-30 kg)
abmat-vatsat lisäpainolla
etukyykky (15-30 kg)

4 Rounds
AMRAP 5 Minutes:
30 Double-Unders
15 Russian Kettlebell Swings 24/16kg
5 Burpee Box Jumps 24/20″

Rest 5 minutes between rounds.

Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.

Post rounds, reps, and Rx to comments.

7 x 3 -o tempaus

4 x 8

16 min EMOM

Odd minutes 14 wallball shots
Even minutes Practise bar MU/ chest to bar pull up / pull up / eccentric pull up

Start Bar MU with thick rubber band. When you get bar MU, move to thinner rubber band

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

Tuesday 19 th June 2018

SNATCH

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

THURSDAY 1st March 2018

CLEAN | HANDSTAND WORK

MID-HANG CLEAN

1-1-1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.