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

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

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 6 of 8

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For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.

Back Squat

135*10
155 *5
175 *5
195 *5
215 *3
225 *3
235 *1
240 *1
245 *1
250 *1

Back extensions
25

Warmup:
3 sets
15 wall balls (14)
10 pushups

Strength: Worked on back squat form
2x5 (45)
1x5 (65)
1x5 (85)
1x5 (105)

WOD:
15 min AMRAP Ladder
2 DB Snatches (25)
2 Ring Dips (blue band)
4,6,8...
16+28

Valakyykky, 3x70%, 3x80%, 3x90%+

Alkava viikko on ohjelmoitu kevyeksi viikoksi. Tarkoitus on pitää painot ja toistot kohtuullisina tai pieninä. Painopiste on palautumisessa ja tekniikassa. Jos treeniaikaa ja -energiaa jää jäljelle, käytä se mobbailuun ja venyttelyyn.

Tällä viikolla anna kaikkesi siis palautumiselle, tekniikalle ja kehon huollolle.

Warm Up/Skill - 3 Rounds:
- 20 seconds O/H Squat Hold
- 15 seconds L-Sit
- 10 Perfect Push Ups

Strength - O/H Squats:
5-5-5-3-3-3

For Time:
- 5 Muscle Ups (15 Pull Ups/15 Ring Dips)
-10 HSPU (Parallettes if possible)
-15 Snatch (#135/95)
-20 Burpees
-25 T2B
- 30 KB Swings (#53/35)

D.
Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

3x10 boxihyppy

Hike up Fairview trail
Trail run down.
~3 miles total

For every 10 seconds Zak takes to make it to the car after me we do one tire flip each.
He made it in 1:00.

6 tire flips when we got home.

E.M.O.M. 15

► 01 DeadLift
► 01 Hang Clean
► 01 Front Squat
► 01 Shoulder to OverHead