Monday 18th December 2017

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 4 of 8

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21 Minutes Not for Rounds:
7 Russian Kettlebell Swings, Left
7 Russian Kettlebell Swings, Right
14 Alternating Reverse Goblet Lunges
14 Russian Kettlebell Swings

Power clean + Front squat + Squat clean  x 5

Deadlift 5 RM

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

4 round of:
10 Pull-Ups
15 Burpees
20 Push-Ups
25 Sit-Ups

Turkish get ups

A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

B) mobility 10 min oman valinnan mukaan

Power Clean
Front Squat
Push Press

5 sets of 8 sequences.
(1 sequence is: 1 power clean, 1 front squat, 1 push press)
1min Break between sets.
Use challenging weights

• 4 Round of:
Assault Bike 1000 m
C2B Pull Ups 15 reps
Burpees 20 reps

2 Rounds:
45% of Max Unbroken MU / C2B / Pull up
35% of Max Unbroken MU / C2B / Pull up
25% of Max Unbroken MU / C2B / Pull up

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds