HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE 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 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 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

( Wod )

Back Squat
5 x 5 x 55 - 65%. Focus on fast hip extension.
between sets 4 high box jumps.
SO 3:30

5 x HSPU
5 x Turkish Get-up
15 x Sit-up (abmat)

Back squat 5RM. In 20 mins

For time:
10 box jumps (35"/24").
10 bar muscle-ups.
20 kettlebell snatches (24/16 kg).
20 alternating pistols.
30 toes to bars.
30 overhead squats (30/15 kgs).
40 medball sit-ups (9/6 kgs).
40 medball cleans (9/6 kgs).
50 burpees.
50 DU.
*** Time cap: 25 min.

Pre-WOD:
5 X 3 Power Clean (95#,115#,135#,145#,155#)

WOD - 5 RFT:
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B
- 5 Hang Cleans (#155/#105)

• 1 minute break between each round, 1 minute break is included in the total time.

Good workout. #115 for workout. All T2B.

Intensiteettiä. Menty pitkään ilman kunnon intensiteettiä 🙂

3 x 4 rinnallevetoa pukilta (polven päältä)

3 x 4 rinnallevetoa pukilta (polven päältä)

Front squat

4x4

80% / 2 RIR / E3MOM kaikki samalla painolla.