Rope Climb Technique

15 min. to work on

*Rope Climb Technique*

Push/Pull/Core Strength

16 min. EMOM (30 sec. on/ 30 sec. off):

1. min.: Ring Body Saw
2. min.: Chin Over Bar Hold
3. min.: Push Up on DBs
4. min.: Strict Leg Raise
5. min.: Handstand Hold (free/wall)

Benchpress

6-5-4-3-2-1
Each set heavy

3 sets

6-8 half kneeling anti rot. Db press each side
12-16 alternating db rows with mini bands on knees

2 giant sets

10 kb frenchpress on bench
30 banded triceps pushdowns
10 biceps curls
30 seated banded row
Rest as needed

EMOM 15:

EMOM 3:
- 3x Muscle Snatch + OHS
Rest 60s

EMOM 3:
- 3X Drop Snatch + OHS
Rest 60s

EMOM 3:
- 3-5 No Feet Scarecrow Snatch
Rest 60s

EMOM 3:
- 3-5 No Feet High Hang Snatch
Rest 60s

Work up:

- 1 Snatch High Pull + 2 Hang Squat Snatches
(TC: 10 Min)

5 Sets:

- 2 Snatch Push Press + 2 OHS (31X1)
- ME L-Hang
Rest 60s

Bike and Row

1x
- 3 Min on / 90s Min off
(Time: 4:30 Min)

2x
- 2 Min on / 1 Min off
(Time: 6 Min)

3x
- 60s on / 30s off
(Time: 4:30 Min)

4x
- 30s on / 15s off
(Time: 3 Min)
(Total Time: 18 Min

Rest 2 Min

Same on other erg

Total Time: 38 Min

Clean

Work up to a heavy single Clean

Front Squat

3x 3 @ 85-90%
rest 2-3min

Deadlift

Find max weight for:
1-3 reps of sumo DL (use hook grip - no TNG)

Push - Pull

6 sets of:
5 (wtd) strict pull ups
rest by feel
4-6 strict (def.) HSPU (evtl. Neg. for 4 reps)
rest by feel

Accessories

3 sets of:
10 Good mornings
6-8x Seitstütz DB-rot. (each side)
15 bent over DB rev. flys