Movement Prep.
4 Sets of:
3-6 Chin Ups with 2 sec pause in top position
6-12 Push Ups with 2 sec pause in bottom position
3 Sets of:
4-8 Strict T2B/Knee Raises
30 sec swimming on floor
50 Ring Row
- each time you break do 10 V-Ups
5 sets
1.1.1 reps tempo backsquat (33X1)
(10s rest between reps / 90s between sets)
Start at 60-70% and build up
4 giant sets
10-12 sumostance goodmorning (barbell)
6 single leg glute bridge on box each side
20-30 russian twist (6/4)
Rest 60s
Every 90sec for 8sets:
Power Clean (2sec pause in catch) + Clean + Pause Jerk (2sec in Dip and Catch) + Jerk
Start @~60% and work up
4 sets for quality of:
4 TNG P. Cleans @~70%
8 Single arm KB Thruster (4 each side)
12 renegade Rows
(12min cap)
On the running Clock 3 Sets of 14 min AMRAP/ 1 min Rest:
Set 1:
30 DU´s
10 Burpee BJ over
Set 2:
20/15 Cal Row
15 Wall Balls
Set 3:
15 KB Swings
10 Goblet Squats
100 m Run
Additional 5-10min activating warm up for the whole group
work up to a max set of 3 for:
Floor press (1sec. pause on floor)
3 sets of:
3 Cluster Chin ups (1.1.1 - rest 10sec. between reps)
rest 60sec.
8-10 single arm half kneeling KB-press (each side)
rest 60sec.
For time:
21 C+J (42,5/30kg)
9 Bar MU
15 C+J
7 Bar MU
9 C+J
5 Bar MU
- 9min cap -
3 sets of:
8-12 BB Curls
8-12 seated single arm DB OH-Triceps extensions (each side)
rest as needed between movements (as less as possible)