Movement Prep.
Planche
- with Knees on floor
- on floor
- on parallets
- banded
Pull Ups / Ring Rows: 4 Sets of 30 sec On 30 sec Off
- Chin over Bar Hold / Chin Up with 5 sec pause
- slow scapula Pull Ups / Shoulder Circles
Plate Climbers
- with 5 kg Plate
- for max High
10 rounds of:
10 single arm DB-Hang squat cleans (22,5/15kg)
10 Burpees
10 Pull ups
- 20min cap -
4 sets of:
10-15sec. Y-W-T hold
20-30sec. Hollow hold
Emom8
1 PC with 3s pause in catch (medium heavy)
Emom8
1 SJ with 3s pause in catch (medium heavy)
Use these sets to build perfekt form
Every 90s for 6 sets
Powerclean and Splitjerk (heavy)
9min Amrap:
30 DU`s
400/350m Row or 18/14cal Bike
20m Double KB Front Rack carry
3min Rest after 9min
9min Amrap:
10 Box jump over
400/350m Row or 18/14cal Bike
40m One Arm KB OH walk (20m each Arm)
3min rest after 9min
9min Amrap:
20 Jump Lunges
400/350m Row or 18/14cal Bike
60m Double KB Farmers walk
In 5-7 sets work up to a max set of:
5 single arm DB P. Press
- ~ RPE 9,5-10 for last set, but no fail! -
8min to accumulate max legless Rope Climbs
then
3 sets of:
6-12 tempo Ring push ups @ 3211
rest 60sec.
20min EMOM
1. X cal row
2. X cal Bike
- goal is to hold a consistent number -
5 sets of:
10-20 band pull aparts (var.)
+ 20-30sec. bent over DB hold (straight arm active scapula)
rest by feel