BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 6 of 8

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4 Rounds
AMRAP 3 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

Start each round off at 1. The Deadlift should be a medium weight for you, something you could do easily a set of 10+ reps when fresh. The Handstand Push-Ups are strict today (no kipping). If these are easy for you, then add a deficit. If not, then scale range of motion (up to 2 mats) or to Box Piked or regular Push-Ups as needed.

Post rounds, reps, and Rx for each round to comments.

20-15-10-5 reps.
All sets with same weight.
First week @ 65% of 1RM.
Increase weight 2.5-5kg every week

Running clock
clean 60/40 unbroken
Rest 2 min
Thrusters 42,5/30

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

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yms.

Käytä aikaa omien heikkouksien hiomiseen

Esim. EMOM tyylisesti

4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

open gym post if coming

EMOM 12

-Odd
8-12 thruster (30-40 kg)

-Even
1-3 bar MU (scale to banded)