Movement Prep.
4 Sets of:
30 sec On/30 sec Off
Chin over Bar Hold
Ring Top Hold
Passive Hang
Ring Bottom Hold
3 Sets of:
10 Pollof Press
10 Banded Pull Aparts
30 sec. Swim Variations
3 Sets of:
4-8 reverse Ring Rows
4 sets of:
8 Back Squats @ RPE 8
rest 30-60sec.
8-12 DB-Floor press @ RPE 8
rest 30-60sec.
4 sets of:
12 alt. Front rack Box step ups (BB in FR - from rack)
rest 30-60sec.
10-12 3-point DB-rows (each side)
rest 30-60sec.
A) EMOM 6:
Clean Deadlift
Clean High Pull from Hang
High Hang Clean
Split Jerk (2sec pause in catch)
All sets btw 50-70%
B) work up to a heavy single Clean and Jerk in 10min
Then 5x1 @~90%
3 sets of:
5 single arm KB Push Press (Tempo X131)
5 single arm KB Front Squats (Tempo 31X1)
Air Bike und Row Intervalle:
4 sets of:
5min easy pace
3min mod. pace
1min fast pace
1min rest
Switch between Air Bike and Rower each set
Every 3min for 36min (4 rounds)
1. 30sec. row
2. 8-15 Par. facing Burpees
3. 20sec. Bike
- go all out for each interval! -
3 sets of:
10-20 pike leg lifts
T-W-blackburns (10-20sec. - 10reps)
then
1x pallof ABC on each side