Lämmittely leikkiä ja mobility

Harjoitellaan köysi kiipeilyä

12min amrap
20m karhukävely
4 t2b
5 punnerrus

Loppuvenyttelyt

• 10 Interval of:
Assault Bike 2000 m @ 70-80% MHR
1’ rest each interval

Wednesday 18th July 2018

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

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*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 6 of 8

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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups

Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.

Post round, reps, and Rx to comments.

3 rounds for quality of:
15 Lu Raises
15/15 Seated SA Band Lat Pull Downs
20 Banded Pull Aparts
15 Scapular Pull-ups

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Clean&jerk x 2 reps @60-70%

Banded Alphabet: 3 x 1 full set on each side. Rest 30s

Round 1
16-12-8-6-2
DB snatch
Burpee

Round 2
Row 1000m
Kb swing 50
Wb 30
Sit ups 20

Round 3 ( teams of 2)
Assault 100cal (80)
Push ups 150
Air squats 200

• For Time
BB Front Squats (70/45Kg) 21 reps
Bar Facing Burpees 15 reps
Rope Climb 7 reps
BB Front Squats (70/45Kg) 15 reps
Bar Facing Burpees 12 reps
Rope Climb 5 reps
BB Front Squats (70/45Kg) 9 reps
Bar Facing Burpees 9 reps
Rope Climb 3 reps

100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters