dynamisch:
4x 4-8 Pullups (Ring Rows/weighted)
4x 4-8 Ringdips (Pushup/weighted)
statisch:
Statisch:
Je 1x Max Hold: Chin over Bar, 90° im Ellbogen, Aktiver Hang mit gestreckten Armen
Je 1x Max Hold: Ring Dip Bottom Position, 90° im Ellbogen, Ring Dip Top Position
Plank-Variations
4 sets of:
6-8 single arm DB-press (each side)
rest 60sec.
8-10 bent over BB rows
rest 60sec.
7min AMRAP of:
7 Ring Dips/Push ups
10 KBS (32/24kg)
2 sets of:
8 blackburns
15 facepulls
30sec. pull apart hold
8 ext. plate rot (each side - Seitlage)
rest 60sec.
3 rounds of:
3 Snatch Grip Rom. DL
3 Snatch High Pulls
3 Hang Muscle Snatches
3 OHS (Tempo 32X1)
3 Snatch Balance
3 Snatch Pull Unders
3 Hang Power Snatches
3 Squat Snatches
* break rounds up as needed. First round only with Barbell. You can add weight for round 2 and 3 if feeling good
Every 90sec for 10 sets:
Hang Snatch + Snatch start @~70% and work up by feel
(Don't drop the bar between reps)
Power Snatch AMRAPs:
1min AMRAP @90% of today's heaviest complex
Rest 1min
1min AMRAP @80%
Rest 1mim
1min AMRAP @70%
For Time:
3000 m. Row*
*every 500 m. do 10 lateral Burpees over the Rower
3000 m Bike
4 sets of:
8-6-4-2 Push press (start @ ~75%)
rest 60sec.
8-12 KB-Chinese rows (each side)
rest 60sec.
10min EMOM
1. 2-6 MU
2. 5-10 strict (def.) HSPU
Every 5min for 25min (5 sets):
Row 750m
- start @ ~5sec. slower than 2k PR pace and build up from there -
3 sets of:
10 wide ring rows
15 band pull aparts
rest 60sec.