Wednesday 20th June 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 10

A2) 3-Point Dumbbell Row:
3 x 10

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups

Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 18 minutes.

Post rounds, reps, and Rx to comment

-Soututekniikkaa (soutulaitteeseen tutustumista)

5 tng Power clean (~60-70%)

Back squat 1RM

For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump

Row/run 4x4min vila1:1

Saturday

Lämppä+ mobility

Otm 10
-jokaisella alkavalla minuutilla tangolla combo:
Rinnalle+vauhtipunnerrus+valakyykky

Metcon 6min on/off
Laite, laita yhteensä saavutettu matka ylös

Loppujäähdyttely

Monday