10 min. EMOM: 1-3 reps Partner Pull Ups
ODER
10 min. EMOM: 1-3 reps (weighted) Pull Ups
ODER
in 10 min. build up to a 1 RM weighted Pull Up (Voraussetzung: min. 5 saubere, unbroken Strict Pull Ups)
16 min. EMOM (30 sec. on/30 sec. off):
1. min.: L-Hang
2. min.: Renegade Row
3. min.: Hollow Rock
4. min.: Chest To Ring Hold on low Rings in Ring Row Position
4 sets of:
Muscle Snatch + P. Snatch + OHS
start light and work up in weight (not too heavy)
4 sets of:
P. Snatch + Hang Snatch + Below knee Snatch
work up in weight (not max)
4 sets of:
Snatch pull + 2 Snatches
(still not max/no fails)
Find a max weight in Snatch for today
(2. fail at same weight --> done)
5min EMOM:
6 P. Snatch @ ~70% of max
Every 4min for 24min (6 sets):
30sec. all out
- LOWER BODY - Focus
Plantarfaszie
USG + OSG
Unterschenkel
Oberschenkel
Hüfte