Movement Prep.
T2B
Sit Up Variations
Kipping Swings
Kipping Knee Raises
Kipping Leg Raises
Kipping T2B
FOCUS on Rhythm!!
HS Hold
Kick Up with Wall
Position Practice
5 Sets of:
30-60 sec HS Hold (with Wall)
90 sec. rest
Strict C2B
Practice fast and high Pulls
5 Sets of:
1-5 Strict C2B (Banded, Ring Row)
3 sets of:
4 squat jumps (landing on one foot - 2x each)
Every 60sec. for 16min
0:00-5:00 H.P. Clean + P. Clean (5 sets)
6:00-11:00 2 P. Cleans (5 sets)
12:00-16:00 1 P. Clean (4 sets)
- start at first weight after empty bar and work up -
3 sets of:
8-10 DB-Box steps ups (one side - 2xDB´s in hands)
15-20sec. sideplank (+abd.) - one side -
8-10 DB-Box steps ups (other side - 2xDB´s in hands)
15-20sec. sideplank (+abd.) - other side -
EMOM 6:
1) 3 Box Jumps (24/20") land as straight as possible
2) 2 Clean Pull Unders + 2 Tall Jerks (empty Barbell)
Find a heavy Clean and Jerk double in 12min
Then every 30sec for 10 sets:
1 P. Clean + P. Jerk @~85% of double
In Teams of 2:
2 sets:
3 rounds of:
200m Med Ball run (9/6kg)
20/15 cal Bike
*YGIG per movement
200m recovery run (together) after each round
4min rest btw sets
3 rounds of:
200m run
6 strict pull ups
9 strict Ring Dips
200m run
12 DB-GTOH (2x22,5/15kg)
rest 3min
300/250m row
6 MU (scale reps and/or to transition in low rings)
300/250m row
12 P. Snatch (40/30kg)
rest 3min
(40min cap)