On a running clock do:
0:00 - 6:00 Practice @ Floor
6:00 - 12:00 Practice @ Bar (with Partner assist)
12:00 - 18:00 Work on a set of max unbroken reps (scale to EMOM 6' of 3-5 T2B/Leg Raise/ Knee Raise)
3 Rounds of:
10 Deadbugs/Each
15-20 Steps Bear Crawl (Each direction)
15-20 sec Side Plank/ Each
15-20 Dead Fish
EMOM 15
1 power clean + 1 strictpress / pushpress / pushjerk
Start with strictpress and go to pushpress and lastly pushjerk when the variation is heavy
3 sets
12-15 heavy db rom. Deadlift with band pulling the hip back (blue/red)
8-10 heavy KB goblet squats (2020)
ME banded crunch with band from top with 2s contraction in flexion (green/blue)
Rest 90s
00:00 - 08:00:
- 3 High Hang Squat Clean
08:00 - 16:00:
- 2 Hang Squat Clean
16:00 - 24:00:
- 1 Low Hang Squat Clean
- 30s Goblet Squat (3030)
- 30s KBS
- 30s Goblet Wall Sit
Rest 30s
A/B/C:
- 100 cal Row / HS Hold/ Rest
- 100 Burpees / Wall Sit / Rest
- 100 cal Air Bike / Hang / Rest
(TC: 40 Min)
Rotate every 30s
In 5-7 sets work up to a max weight for:
3 Chin ups
4 sets of:
12 alt. DB-Bench Press (6 reps each side - left arm stays extended while right arm presses then switch)
rest 30-60sec.
8-10 bent over BB rows (sup. grip)
rest 30-60sec.
20min AMRAP of:
15m HS-walk (7,5m there and back)
20-30sec. Chin over bar hold
300/250m row
80m Farmers walk @ by feel (stay unbroken for first sets)
750/600m Bike
- move at a consistent pace -
Controled Articular Rotation
Fascia Release
Dynamic & Static Stretches