1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 8

1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 8/arm

*Go straight from Low Incline DB Bench Press into 1-Arm DB Rows, rest 2 minutes between rounds, and repeat for 3 total rounds. Pick a weight that challenges you but also allows you to maintain the 2 second down tempo each rep and allows you to stay unbroken. If you have to sit the DB's down during the set, pick a lighter weight to use.

Work your gymnastic weakness for 20-30min

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4-6 rounds:

5-10 Banded Press in Split

10m Dragon Squat

1-3 Skin the Cat

5 High Box Jump

Ohje: Liiku hyvin 4-6 kierrosta, pidä intensiteetti matalalla ja keskity suoritustekniikkaan. Lepää tarvittava määrä liikkeiden välillä. Katso video banded press in splitistä.

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Gymnastic ab work

Ohje: katso video

Buy- in: 1000m Row
Then,
20 min AMRAP:
5 Power Cleans (95/65)
10 Lateral Burpee over bar
15 Front Squats (95/65)
20 Butterfly Sit-ups
25 Wall Balls (20-14)
Then,
Cash-out: 1000m Row

Score is total rounds/reps. You can note your rowing time in box below.

Weighted dip 3x60%,3x70%, 3x1x90%

Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

1 round for time: (35 min CAP)

800m run with MB (20/14)
30 Burpees
30 STO (45/35)
30 Wall balls (20/14)
400m run with MB
20 Pull-ups
20 Thrusters (45/35)
20 MB sit-ups (20/14)
200m run with MB
20 MB sit-ups
20 Thrusters
20 Pull-ups
400m run with MB
30 Wall balls
30 STO
30 Burpees
800m run with MB

7 working sets of

• 1 Squat clean
• 1 Push jerk
• 1 Behind the neck push jerk (snatch grip)
• 1 Overhead squat

Find max weight for day with good technique. Hold 3 sec in every receiving position + bottom of OHS.

1) Single Leg DB or KB Deadlift - 4 x 10/leg (use a challenging weight but one that you can maintain technique and control with)

... REST 2 MINUTES B/T SETS...

• Hold a DB or KB in the opposite hand of the leg you are performing single leg Deadlifts with (left leg, hold weight in right hand and right leg, hold weight in left hand) and, under control, lower the KB/DB to the floor, gently tap the floor with your back leg straightened out behind you, and stand back up to full hip extension. All the principles of a normal Deadlift apply, the only difference is the balance and coordination aspect of using one leg. These are tremendous for building hamstring strength that will translate to a better barbell Deadlift.

Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Hollow Holds 2x30sec
Mini Band squats
DB reverse fly + scap raises

12min

SOD: Pigeon

With 65-75% of the days max

EMOM 10:
1 Power snatch + 2 OHS