5 rounds for time of:

• 1 minute of L-sit holds
• 15 controlled, no-momentum back extensions

“Volkswagen”
21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups

3x5-15 Ring Pushups

Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Strict pull-up Ladder: Rest 1' between sets
2-4-6-8-8-6-4-2
https://vimeo.com/175741058
Use weight if possible

Pitempään treenanneet:

5 kierrosta

6 leukaa
8 pistoolikyykkyä
12 boxihppyä

Uudet:

5 kierrosta:

6 leukaa
8 täydellistä kyykkyä
12 boxihyppyä

Käsilläseisonta / PEP

Tabata bike sprints - big gear
Tabata bike sprints - small gear (seated)
Tabata bike sprints - small gear (standing)

Rower - Level 5 - 5:00 - 1134M

Pystypunnerrus tangolla istuen 6x3x80%
Penkkipunnerrus 4x8-12 (ylileveä ote)
Vipunostot sivuille 3x8-15
Hauiskääntö tangolla 3x20

DB flyes 4x8 reps