1. 5 Reverse lunges + Strict Press (With one 12/ 8kg KB)
2. 30sec Banded Bear Crawl
3. 20m plate walk
Pullup practice
Or
Emom for 10min
5-10 Pullups
*Every set has to be unbroken
10 Wall assisted DB Strict Press
5-10 Reverse Lunge Shrimp Squat
6 Ring rows (5sec pause at the top every rep)
12 sets of:
90sec on 30sec. off
1. 15/12 cal Bike
ME WB (9/6kg)
2. 18/14 cal row
ME russ. KBS (24/16kg)
- total of 24min -
Find heavy weight for Clean Pull + P. Clean + H. Clean
Then 4 sets of:
1 Clean + Max reps Hang Clean @80% of above
Rest 90sec
3 sets of:
5 single arm KB Thruster (heavy)
6-10 bent over clean grip Barbell row
6-10 Barbell roll outs
Every 2min for 40min
0-8min
Xcal row (1:30min)
8-16min
Xcal Bike (1:30min)
16-24min
250m run
24-32min
Xcal row (1:30min)
32-40min
Xcal Bike (1:30min)
4 sets of:
P. Clean + Clean + Jerk @ ~ 80-85%
Work up to a max set of 5
3 sets of:
30 WB (9/6kg)
15 DL (100/70kg)
5 MU
rest 2min
3 sets of:
8-12 GHR
6-10 Bulg. split squats 3110 (pro Bein/ + evtl. 2x KB in FR)