1. Air Squats // Wall Sit
2. Push ups // Ring Dip top hold
3. Sit ups // Hollow hold
4. Ring rows // Ring row top hold
8-10 Bent over DB row (2sec hold in top position)
8-10 KB press (2sec eccentric)
1min rest between sets
1,2,3… Burpee Pull up
18 DU`s
Find a heavy weight for 3 reps.
4 sets of:
8-12 DB Floor presses
rest 30sec.
8-12 inverted BB rows
rest 30sec.
3 sets of:
8-10 chinese rows (pro Seite)
15 face pulls
30sec. T-hold
rest 60sec.
Find heavy weight for:
Clean Pull + P. Clean + Clean
Find 3RM Front Squat from floor in 6mim
10min EMOM "DB Macho Man" :
3 DB P. Cleans
3 DB Front Squats
3 DB STOH
30min Amrap:
50/40cal row
50 walking Lunges
50/35cal Bike
50m Heavy Farmers walk
800m run
EMOM for 15min:
1-5min 3 P. Clean
6-10min 2 P.Clean
11-15min 1 P.Clean
start @ 50% and work up in weight
5x 5 @ 65% +6/12kg
rest 1-2min
12min EMOM
1. 6-8 bent over BB rows (sup. grip)
2. 6-10 DB-Push press (each arm)
3. 8-15 strict pull ups
4. 6-12 strict Ring Dips
"Bulletproof shoulders"