Movement Prep.
T2B
kipping Swings (banded for Tension)
kipping Swings with Knee Raises
kipping Swings with Toes as high as possible
2 Sets of max reps T2B
5 Sets of:
6-10 Ring Push Ups
10 Devils Crunch
20 sec. Cross Hold p. A.
10 Ring Body Saw
50 Rings Rows
each time you break do 20 weighted russian Twists
Max number of reps in 2min.
One attempt for max time in L-sit.
Variations:
1. hold feet over medball
2. hold feet over floor (legs straight)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
20 min EMOM for consistent reps
1. row for calories
2. DB Thruster (2x22,5/15kg)
3. alt. rev. goblet lunges (32/24kg)
4. Box facing BBJO (24"/20")
6 sets of:
2 Hang Muscle Snatch
Build to a heavy weight
6 sets of:
2 below knee Power Snatch
Build to a heavy weight
5 sets of:
Slow Pull Snatch + below knee Snatch + Hang Snatch
All sets between 70-80%
4 sets of:
4 Snatch Deadlifts (4140) by feel
6 sets of:
90sec moderate pace row/bike
200m easy jog
60sec fast pace row/bike
100m easy jog
30sec faster pace row/bike
Rest 2min
activation warm up for the whole group
In 5-7 sets work up to a max weight for:
3 Bench Press with 4sec. ecc.
3 sets of:
6-12 strict tempo Ring Dips @ 3111
rest 30sec.
4-6 strict (wtd.) Chin ups
rest 30sec.
With a Partner:
4 rounds of:
20/15cal Bike
while partner runs 100m (then switch)
15/11cal Bike
while partner runs 100m (then switch)
rest 2min
- no sprint on Bike! Go one speed! -
3 sets of:
15 Facepulls