A: 2 rounds
10min amrap
200m run
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
30 DU
5min rest

Tuesday 28th August 2018

PRESS / SUMO DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 1. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 3 of 8

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For Time:
21-15-9
Calories Rowed (or Bike 15-9-6)
Burpees

Post time and Rx to comments.

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

• N-….-N of:
BB Push Press
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (X231 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.

2 rounds of:

AMRAP 3 min:
- 15 Kb snatch (24/16 kgs).
- 25 Sit-ups.
- 15 Wall ball (9/6 kgs).
1 min rest.
AMRAP 3 min:
- 15 pull ups.
- 25 V-ups.
- 15 Box jumps (24"/20").
1 min rest.
AMRAP 3 min:
- 15 Gob squat (24/16 kgs).
- 25 Medball circles (9/6 kgs).
- 15 Diamond Push-ups.
1 min rest.
AMRAP 3 min:
- 15 Mountain climbers x 2.
- 25 Hollow rocks.
- 15 Bicycles x 2.

EMOM for as Long as Possible:
3 Power Cleans 75/52kg (84/61kg)
3 Front Squats
3 Jerks

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

-If you think you can hold for longer than 2 mins, add a 25 or 45lb plate onto your back

Conditioning

in a team of 2, 2 rounds for time:
60 handstand push-ups
60 double unders (each)
60 wall-ball shots
60 deadlifts