4 Sets of:
4-7 Fals Grip Ring Rows (2 sec Hold @Top, Scale height)
30-60 sec Rest
6-8 Russian Dips (@Box, Scale to Feet Support/ Negative)
30-60 sec. Rest
4 Sets of:
8-10 Weighted Sit ups (Plate/DB/...)
10-15 Partner Hip Thrust
12 Split Stance Rom. DL (Each)
60 sec. Rest
Before this do 3x5 single leg reactive single leg broadjumps each side
Every 90s for 9 sets do
4x6 romanian DL with 4s ecc.
3x4 rom. DL with 6s ecc.
2x2 rom dl with 8s ecc.
Start with first weight after empty bar and build up
4 sets
5-8 half kneeling lanmine presses ( plate fixes barbell)
1 min rest after both arms or ygig with partner
Emom6
1. 40s spanish squat hold
2. 40s fast facepulls
- Jerk Drive
- Drop Jerk
x3
- Push Press
- Split Jerk
(TC: 12 Min)
- 10 KB STOH
- 20m KB OH Carry
(TC: 6 Min)
- 3.000\2.500 Row
• E2MOM: 6 SA Devils Press (22,5/15)
(TC: 20 Min)
Rest 5 Min
- 180/130 cal Bike
•E2MOM: 6 SA Devils Press (22,5/15)
(TC: 20 Min)
Jerk warm up for the whole group
10 sets of:
2 Split Jerks
- start @ first weight after empty bar and work up (maximum 75%) -
25min AMRAP of:
10sec. tuck Front lever hold + 20sec. top of ring row hold
40sec. Bike @ consistent pace
30sec. Handstand hold (free if possible or wall facing) + 15sec. L-sit
40sec. Row @ consistent pace
100m Farmers walk @ 2x22,5/15kg DB
200m run @ consistent pace
30m Double KB-OH walking lunges (2x16/12kg)
Shoulder Mobility Routine