Plank Variationen
HS Push Ups
Bear Crawl Push Ups
Box HS Push Ups
Excentric HS Push Ups
HS Push Ups (Strict, Kipping)
Negative HS Push Ups
Rope Climb
Floor Pulls
Box Pulls
Rope Climb
Legless Rope Climb
Work up to a heavy set of 5 Bench Press (1RIR) - total of 5-7 sets -
- 3 heavy Chin ups after each set -
30-20-10
C2B
KBS (32/24kg)
Burpee over KB
- 15min cap -
6 sets of:
Power Snatch + 2 Snatch Balance
No higher than 75% of 1RM
Find heavy single Snatch
Then 3x1min AMRAP, rest 2min btw
1. @80%
2. @75%
3. @70%
1) AMRAP 13 min.:
Buy In 200 m run, then AMRAP of
20/16 cal. Row
10 Burpee over the Rower
- rest 2 min. -
2) AMRAP 13 min.:
Buy in 200 m run, then AMRAP of
18/14 cal. Bike
30 DU
4 sets of:
ME TNG P. Press (1RIR) @ 90/85/80/75% of 1RM
- 5 strict wtd. Chin ups after each set (heavy) -
Every 30sec. for 10min 1-3 MU
- scale to jumping ring MU, or alt. between 1-3 C2B and 1-3 ring Dips -
1min on 1min off for 20min.
3 sets of:
8 blackburns
15 facepulls
rest 30sec.