Maastaveto 5 x 5

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

A1) Single-Arm Dumbbell Bench Press:
4 x 8-10

A2) Goblet Lateral Lunge (not alternating):
4 x 8-10

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 7 of 8

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AMRAP 12 Minutes:
12/9 Calorie Row
12 Dumbbell Thrusters 50/35

Post rounds, reps, and Rx to comments.

WOD 2
For time:
750 m bike
15 bar facing burpees
15 clean @ 35 kg
500 m bike
12 bar facing burpees
12 clean @ 45 kg
250 m bike
9 bar facing burpees
9 clean @ 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, cap 7 min:
7 CTB
14 lunges with 15 kg plate
7 squat snatch @ 25 kg
50 DU
Result: 2 rounds + 7 CTB + 14 lunges + 7 snatches + 27 DU = 211 reps
Placing: 28.

14 Min EMOM of:
Odd Min
BB Front Squats 85% 1RM 2 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

14min emom, every 2 minute

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16' E4MOM:
200m Run
20 DB Snatch (22,5\15kg)
20 DB Overhead Lunges (22,5\15kg)

3 kierrosta
3 min askellus boxile
3 min soutu
3 min heiluatus /kevyt
3 min ak kävely
3 min lepo

Conditioning
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs

Push press 2 RM, then max reps @ 80 %