Movement Prep.
4 Sets of: 30 sec On 30 sec Off
Chin over Bar Hold
Ring Top Hold
Passive Hang
Ring Buttom Hold
Tabata Hollow and Plank
3 Sets of:
10 Pollof Press
10 Banded Pull aparts
10 sets of:
P. Press + P. Jerk (2sec. hold at dip and catch) + Split Jerk (2sec. hold at dip)
- start @ first weight after empty bar and work up -
4 rounds of:
10-20sec. top of ring support hold + bottom of ring support hold (scale to support on dip station + bottom of push up on floor or bar in rack)
10-30sec. chin over bar hold
15-25sec. in L-sit (accumulated)
15 controlled band pull aparts (focus on scap movement and tight core)
Find a heavy single Snatch for the day
- stop after 2 misses at the same weight -
Then 6x2 @~80% with 2sec Pause in bottom Position
3 sets of:
6 Snatch Grip Rom. DL (31X1)
6-10 strict leg raises
10 wtd. Y-W-T (10reps each)
Row Intervals:
4x6min on, 3min rest btw
--> 3min @mod. Pace (btw 20-24 s/m)
2min @fast Pace (btw 24-28s/m)
1min @faster Pace (btw 28-32s/m)
activation warm up for the whole group
In 5-7 sets work up to a max weight for (do not fail the last attempt!):
4 wide grip Floor Press (1sec hold on floor)
4-6 sets of:
2-5 strict MU
rest 30-60sec.
or
4 sets of:
2-4 chest to ring pull ups
2-4 deep ring dips (1sec. hold at bottom)
rest 30-60sec.
Every 4min for 20min (5 sets):
15/11cal Bike
100m run
20/15cal row
100m run
- scale as needed to finish sub 3min for first set -
3 sets of:
8-10 tempo ring rows @ 2220