20.9. 2017 WORKOUTS

Warm up: Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds Workout (týdenní výzva) In teams of two, complete five rounds for time of: Row 400 Meters 20 Deadlifts (10 each – 100/70Kg) 30 Pull-Ups (15 each) Partners must finish rowing together, and may only start deadlifts once both members are back at the barbell. Postworkout: 4 Rounds of 10-12 reps of Barbell roll outs

Warm up: Snatch warm up then Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x 5-7 reps then Every 90 seconds for 4:30 (3 sets): Snatch Balance x 3 then… Strength: Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee (pause 1-2 seconds in each starting position before snatching) Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch. Workout: For time: Run 800 Meters 30 Power Snatches (135/95 lbs) Run 800 Meters Postworkout: Benchpress till your today's 7 reps max.

Warm up: Two rounds of Kettlebell Halos x 6 Straddle Pulses x 15.10.5 Plank Shoulder Taps x 20-30 then Four rounds of (alternate sides to complete 2 sets on each): Kettlebell Windmill x 5 Bottom’s Up Kettlebell Carry x 40 yards Then… Strength: Three sets of: Dumbbell Shoulder Press x 8 reps Rest 45 seconds Supine Ring Rows x 8-10 reps Rest 45 seconds Band-Resisted Face Pulls x 12-15 reps Rest 45 seconds Strict Toes to Bar x 6-8 reps Rest 45 seconds Workout: Five rounds for time of: 10 Strict Handstand Push-Ups 20 Push-Ups 40 Double-Unders