2018.09.12. Szerda
WU: 3-5’ gymnastic
3 slow round:
– 10 Slow pushup
– 20m bear walk
– 10 Russian swing – heavy
A.
3 rounds:
Rx: 15 reps Dimmel deadlift @~50% 1RM DL
Open: 12-15 reps Dimmel deadlift – light weight
Rest 90” btw sets
(The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. Lift the bar off the floor like a normal deadlift using a double-overhand grip. Lower it to just below your knees ( feel a stretch in the hams and glutes) and raise it again. Start slower, then pick up speed with your reps)
B.
EMOM 20″
– 5 Power Snatch 50/30kg (Open: 5 Power Snatch 35/20kg)
– 10 Box-jump overs
– 10 STOH 50/30kg (Open: 35/20kg)
– 10 Front rack reverse lunge 50/30kg (Open: 35/20kg)
– 10 T2B (Open: 8-10 K2E or High knee to chest)
C.
4sets:
30”/30” One-handed KB hold 28-32/20-24kg (Open: 16/12)
30 Russian twist w/MB