6 sets of 3 reps
Progression: Deficit
Regression: Cluster-Set/Partner/AbMat
Rest: 90-120 sec.
3 Rounds for quality, not for time:
Diagonal KB V-Up x 10/Seite
Tall Kneeling Pallof Press x 10/Side
Med. Ball lateral toss to wall x 10/Side
5x7 Sumo DL (no tng / start easy and build up/ 2s down in each rep)
Emom10
1-2 heavy manmakers with pushpress
Emom8
1. 30s bent over plate to chest hold
2. 40s goblet wallsit
3 Sets of:
10x Sumo Jumping Squats (with KB)
20x Banded Face Pulls
10x Bird Dogs (Hold 2 sec. at the top)
3 working sets, with focus on technique:
2 Snatch Push Press + 1 Pause OHS
THEN
Work up to a medium heavy single for the day:
Snatch Balance 3, 2, 2, 1, 1, 1
THEN
3 Sets of:
1 Snatch Deadlift + 1 Snatch
3 Singles
Pick one weight that is medium load and work consistency between the three reps
35 Minutes Row
- every 800 m get off and complete:
1. 50 m Farmers Carry (heavy but unbroken)
2. 1 Minute Plank Hold
3. 50 Double Unders
10min to practice HS marching and HS walk
If sufficient in HS walk, set up cones and practice walking sideways, backwards, change directions etc.
During the 10min do 3 sets total of 3 hollow to arch roll (each side)
In 5-7 sets work up to a max weight for:
2 close grip bench press with 3sec. ecc.
4x 4 (wtd.) Cluster Chin ups (1.1.1.1 - rest10sec. between reps)
in a superset with
3x 6-8 KB-press
- rest 60sec. between movements -
For time:
12 P. Clean and Jerks (60/40kg)
24 C2B
9 P. Clean and Jerks
18 C2B
6 P. Clean and Jerks
12 C2B
- 7min cap -
3 sets of:
5 KB windmills (each side)
8 ext. DB-rot. (each side - 3sec. ecc.)
band pull apart var.
rest by feel