6 sets of:
3 Deadlift - start @ 65% and work up in weight (no TNG)
rest 60sec.
5 strict (def.) HSPU - scale ROM or to 3-4 (4sec.) neg. HSPU or to Box HSPU (in pike or on knees)/Push ups
rest 60sec.
3 giant sets of:
6-8 bent over BB rows (heavy)
6-10 strict leg raises
6-8 half kneeling banded chops (each side - high to low/pull to the kneeling side)
10x gymn. breast stroke 10x Y to W 10sec. T-hold
rest ~60sec.
Additional 5-10min activating warm up for the whole group
4 sets of:
5 Front rack BB Box step ups (~just below knee height - heavy!)
rest 30sec.
5 reps on the other side
rest 30sec.
5 (wtd.) Chin ups
rest 60sec.
- good warm up for these movements and do 4 really heavy sets at the same weight for both -
3 rounds of:
10-12 Partner Beinbeuger
20m (heavy) single arm DB-OH walk (each side)
In one set 5-8 reps of each V-up, tuck-up, Hollow rock
6-12 tempo ring push ups 3111
8 banded facepull to Y-press and 3sec. neg. (red + orange band)