4 Sets of:
15-20 sec. (wtd.) Chin over bar hold
5-7 Seated Single Arm DB Press (each)
4-7 False Grip Ring Rows @x131
3 Sets of:
10-15 sec. Copenhagen Plank
6-8 Ring Body Saw
8-10 Jefferson Curls
6-8 Windmills (each)
3 Sets of
15-20 Banded Pull aparts
10-15 sec. Y,-W-,T-Hold
12-15 DB Rollbacks (light)
4 sets
6-8 medball chest passes to wall
Rest 20s
10 sets (5 each arm)
4-6 single arm pushpress
Rest 30s after each arm
4 sets
10 splitsquats (Frontfoot elevated 4"/2020/each side/kb in goblet)
Rest 45s after each side
Amrap5 for quality
20-30 fast but but controlled facepulls
20-30 fast but controlled banded tripceps extensions
- Segmented Clean Deadlift
- High Hang Clean Pull
- High Hang Power Clean
- High Hang Squat Clean
- 10 KB Deadlifts
- 10 KB Cleans
- 10 KB FR Squats
(TC: 8 Min)
AMRAP 40:
A.
- 500/400m Row
- 400m Run
- 15 Burpee Box Jump over (24"/20")
B.
- ME cal Bike
Jerk warm up for the whole group
10 sets of:
Front Squat + pause Split Jerk (2sec. in dip + catch) + Split Jerk
- start @ first weight after empty bar and work up (maximum 70%) -
25min AMRAP of:
30sec. HS-hold (wall facing or free standing)
60sec. Bike (consistent pace)
30sec. Chin over bar hold (accumulated if necessary)
60sec. row (consistent pace)
20sec. of DB-Front squat bottom position hold
60sec. Bike (consistent pace)
50m KB-Farmers walk
60sec. row (consistent pace)
Focus on Joint Mobility (Soft tissue work and isometric stretches)