*HANDSTAND*
10-15 min. to work on different Handstand Progressions
15 min. EMOM (30 sec. on / 30 sec. off):
1. min.: Ring Plank Hold
2. min.: V-Up/Tuck-Up
3. min.: Chin Over Bar Hold
4. min.: Banded Triceps Push Down
5. min.: Hollow Body Band Pull Down
Work up a heavy set of 5 pushpress with 2s pause at top
5 sets
8-10 half kneeling one arm db press while pulling a Band with the other side
Rest60s after Both sides
200m farmerswalk (35% bw each hand) in as few sets as possible (each time you drop do 10 scapula pushups)
EMOM 5:
Muscle Snatch + 2 Snatch Balance
Into EMOM 5:
Power Snatch + Hang Snatch
Find heavy weight for:
2 Snatch Pull + 1 Snatch
In Teams of 2:
6min AMRAP of H. P. Snatches (42,5/30kg)
Every time you switch do 5 synchronized Burpees
10min EMOM:
18/14cal row
5min Rest then:
50/35cal for time
15min AMRAP:
One Partner runs 200m
The other bikes for max cal
(score is total distance plus total calories)
4 sets of:
P. Snatch + below knee Snatch + 3 OHS
work up in weight
4 sets of:
Snatch pull + Hang Snatch + TNG Snatch
work up in weight
5x 3 @ 75% + 2,5/1kg
rest 1-2min
3 sets of:
6-8 close grip Bench press
rest 30sec.
4-6 (wtd.) strict ring pull ups
rest 30sec.
6-10 strict (def.) HSPU
rest 30sec.
8-12 ring rows (elev. feet)
rest 60sec.
3 sets of:
10-15 bent over DB rows
90sec. gymn. swim
8-12 DB-rot. curls
*Smashing*
*Stretching*
*Flossing*