Choose one of the following Pull Up Variations and practice as an EMOM for 12 min:
a) Strict Pull up
b) Kipping Pull Up
c) Butterfly Pull Up
EMOM 20 min (5 Rounds of):
1. Handstand Walk/ Handstand Hold
2. DU/ SU
3. Pull Up Variation
4. Rest
- choose a suitable number of reps and progression you can work with consistency throughout the 20 min -
Every 2.30 min for 15 min (6 sets)
5 db deadlifts 4 db powercleans 3 db rev. Lunges each leg with dbs in FR
Each set heavy
4 sets
4 db single arm strict press + 6 db pushpress each side
after each side do 10 plate to chest rows +20s plate to chest hold
5 Min of Plank Variations
5 sets of:
Muscle Snatch + below knee M. Snatch
* 3 CM jumps after each set
Every 90sec for 6 sets:
Power Snatch (2sec pause at knee) + below knee P. Snatch
Start @last weight from previous complex and work up by feel
4 sets of:
4 TNG P. Snatches (heavy)
Directly into 8 alt. TNG DB Snatches (heavy)
Every 3min for 36min:
1) 400m run
2) 500/450m row
3) 24/18 cal Air Bike
1. Practice kipping ring MU and Handstand walk for 12min
or
2. 5 sets of:
2-6 Ring MU + 10-20m Handstand walk
rest 60sec.
In 5-7 sets work up to a max weight for:
2 dead stop strict press with 3sec. ecc.!
4x 5-8 strict (wtd.) pull ups
in a superset with
3x 6-12 tempo ring push ups @ 3111
- rest 60sec. between movements -
For time:
100 DU´s
50 WB (9/6kg)
40 single arm DB-STOH (30/20kg)
30 C2B
20 KBS (32/24kg)
- 9min cap -
3 sets of:
8 DB/Plate ext. rot (each side)
20-30sec. top of ring row hold
10-20sec. (tuck) Front lever hold
Explore exercises and movements to improve full body mobility from core to extremety.