Movement Prep.
Bar Complex
- kipping Swings
- kipping T2B/Knee Raises
- kipping Pull Up
- kipping C2B
- Bar MU
- strict T2B/Knee Raises
- L-Hang (Pull Up)
Ring Dips: 4 Sets of 30 sec On 30 sec Off
Ring Top Hold
Ring Bottom Hold
Hollow Hold
In 5-7 sets work up to a heavy set of:
2 Back Squats with 8sec. ecc.!
--> RPE 9,5 for last set
4 sets of:
6-8 seated single arm DB-press (each side - on box)
rest 30-60sec.
6-8 (wtd.) Chin ups
rest 30-60sec.
Accumulate:
100 banded leg curls
50 Hollow rocks
15min to work on:
Hang Snatch (4sec hold in Hang Position)
Hang Snatch (4sec lower into Hang Position)
Hang Snatch
Then 10x1 Hang Snatch @heaviest weight
Rest ~20sec btw Reps
5x3 Snatch Deadlifts with 5s eccentric on each Rep
Build to a heavy Triple with perfect form
EMOM 30:
1) 45s row for Cal
2) 45s Farmers Carry
3) 45s Box Jump (step downs)
4) 45s Air Bike for Cal
5) 45s Single Unders
6) Rest
In 5-7 sets work up to a max set of:
5 dead stop strict press (1sec. hold in Front rack and top position for every rep)
- ~ RPE 9,5-10 for last set, but no fail! -
5 sets of:
6-10 (wtd.) Ring Dips @ 2111
rest 30sec.
6-10 (wtd.) strict pull ups
rest 30sec.
Every 5min for 25min (5 sets):
30/23cal row
200m run (inside)
20/15cal Bike
- scale as needed to finish sub 3:30 for first set -
Accumulate 100 seated (on floor) banded rows