Work on a running clock for 15 min on pistol variations:
- Step down
- @box/bench
- plate support @heels
- negative pistols
- band supported pistols
...
THEN
Practice for 5 more minutes your favorit (challenging) progression
AMRAP 15 Minutes:
5 Push Ups
10 Pistols
15 Ring Rows
Find max weight for 8 alternating back rack reverse lunges in 12min.
Find max weight (or assisted variation) for 2 dead stop chin ups in 10min.
Variations:
band assisted (green, purple, black, red - in first hall/ black, green, blue, red - in second hall) + 2,5/5/7,5/10kg
10min AMRAP of:
2 Bar MU (scale with strict (band assisted) pull ups, jumping bar mu, knee to bar, band assisted bar mu)
4 strict HSPU (scale with abmat, plates, box HSPU or push ups)
8 russ. KB swings (32/24kg)
- Segmented Snatch Pull
- High Hang Snatch
- Snatch Balance
- Hang Snatch
- OHS
- ME Wall Sit
- ME HS Hold
- ME L-Sit
E5MOM 40:
A.
- 15s Air Bike
- 100m Run
- 15s Air Bike
B.
- 4 Min Row
Jerk warm up for the whole group
6 sets of:
Push Press + P. Jerk (2sec. pause in dip and catch) + Split Jerk (2sec. pause in dip)
all sets @ 60-70% of 1RM Jerk
25min EMOM
1. 50sec. row for cal (consistent pace for all rounds)
2. 10-20sec. top of ring support hold + bottom of ring support hold
3. 15-30sec. chin over ring hold
4. 50sec. Bike for cal (consistent pace for all rounds)
5. 30sec. Double KB-OH carry
Ankle Mobility Routine