Movement Prep.
Ring Complex
- Skin the Cat
- Candle Hold
- L-Hang/Tuck Hang
- Front/Back Lever
- Ring Pull Up
- MU Strict/Kipping
- T2R
- ....
Box Jumps
- Step Up, Step Down
- Box Jumps, Step Down
- Bos Jumps, Jump Down
- reactive Jumps
- obstacle Jumps
15min EMOM
1. 15/12cal Bike
2. 12 alt. DB-Snatches (30/20kg)
3. 8 T2B + 8 Burpees
3 sets of:
20-25 banded leg curls (1sec. hold at top)
10 Hollow rocks + 10 pike leg lifts + 10sec. RKC plank
15 facepulls
Every 90 sec for 6 Sets do:
3 Position Clean Deadlift (pause 1 sec in each pos.) + Clean High Pull + Power Clean + Front Squat
- start with first weight after empty barbell and work up in weight, don’t loose grip
Then directly go into the following
Every 60 sec for 6 Sets do:
Power Clean + Squat Clean (pause 1 sec in catch before reset)
- start with the weight from the last set of the complex and work up in weight, without failing!
3-4 Rounds of:
10m Seal walk
12 Double KB Front Rack Lunges (Walking)
12 alt. Double KB Rotational Press(light-medium weight, focus on midline stabilization)
15-20 banded Pull aparts (red band)
activation warm up for the whole group
In 5-7 sets work up to a max weight for (do not fail the last attempt!):
2 close grip Bench with 2sec. pause on chest (hold tension!)
3 sets of:
5-8 (def.) strict HSPU / or 3 neg. with 5sec. ecc.
rest 45sec.
5-10 tempo strict pull ups @ X131 (try to maintain hollow position)
rest 45sec.
3x 1500m @ ~5-10sec. slower than 2k PR pace
rest 2min
3 sets of:
15 Facepulls