banded lat pull down 3x10

superset, 4x
5/5 alternating ttb
5/5 one legged KB RDL

3-4 rounds @ steady pace

6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Assault bike

3-4 rounds @ steady pace

6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row

A1) Strength (push-pull - hypertrophy focus)

3 working sets:
10 Barbell pendlay rows
rest 30-60 sec
10 Incline dumbbell bench presses
rest 60-90 sec

A2) 3 working sets:
5-8 (weighted) Chin ups
rest 30-60 sec
5-8 (weighted) Dips on boxes
rest 60-90 sec

B) Arms

3 working sets:
10-12 Single arm DB preacher curls
rest 30-60 sec
10-12 Tall kneeling DB tricep extensions
rest 60-90 sec

C) Finisher

2-3 working sets:
30m/side Single arm KB front rack carry
60 sec KB plank pull through
rest 1-2 mins between sets

Sisältö paljastuu myöhemmin!

Warm-up

3:00 Echo Bike
3:00 Bike Erg
+
2 rounds
10 Hollow rocks
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
@ workout pace/weight
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb

– rest 1:00 between rounds –

Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 %

4 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

4 Rounds, each for time

9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.

3 rounds:
40m Skillmill Sledge Push, damper 8/6
20m Sandbag Bearhug Carry 60/40kg
30sec Sorenson Hold
7,5m HS-walk
- Rest 1min btw round

Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-6-4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-4 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
4x, new set every 5 minutes
400m run
10 front rack walking lunges with double db's (15/22.5kg's)
10-15 push ups
10-15 double db deadlifts