Warm-Up

5-10min Bike/Row/Airbike…

Then 3 rounds:
10 Double KB Deadlift
10 Double KBS (eye level)
5+5 Double KB Front Rack Reverse Lunge
5 Burpee over KB
30sec Plank Hold

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.

Kapea penkki max1
Vinopenkki käsipainoilla 4x8-12
Leuat 5 sarjaa eri otteilla (toistot 6-12)

Haarahypyt, sprintit, kyykyt

Round 1. Sulava liike
Round 2. Räjähtävä liike
Round 3. Hidas/isometrinen

+
Lankkuvariaatiot, selänlihasten vahvistus

Power snatch 6x1
Clean+2Jerk 4sets
BSQ 5x3

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

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

In Teams of 2

AMRAP 20
3x Snatch
6x Overhead squat
12x Bar facing burpee
(35kg/50kg)

’Switch after one full round

5 Rounds for time:
20x 1KB Swing
20x 1KB Push press
TC: 10min

AMRAP 14'
15 Reversed Grip Pull up
15 Deck Squats @16/12kg
15 A squat with KB @16/12kg