TTB
*optional 50 TTB for time (4min TC)
1. Bicep Curl + Strict Press (with 2 DB)
2. plank hold
3. DU`s
20 Band pull aparts
4 sets of:
8-12 lateral Box step downs with slow ecc.! (scale ROM or with band support)
rest 30-60sec.
6-10 standing single arm KB-press (each side)
rest 30-60sec.
8-12 bent over BB rows (sup. grip)
rest 30-60sec.
For time:
50 DB Hang Clusters (2x22,5/15kg)
- 5min cap -
10min to work on:
2 Clean Lift Off
Power Clean (2s hold at knee)
Hang Clean
Then 5min EMOM:
2 Cleans @last weight of previous complex
8min EMOM:
1) 5 tng Push Press
2) 5 tng Push Jerk
Same weight throughout. Work on Efficiency and Speed
1000/ 850m Row
1min rest
100 DU`s
1min rest
50/40cal Bike or 2000/1700m BikeErg or 1000/850m SkiErg
1min rest
In 5-7 sets work up to a max weight for:
5 Push Press (no TNG!)
- RPE 9,5-10 for last set, but no fail! -
4 sets of:
ME strict Pull ups (no hanging pauses!)
rest 60sec.
8-12 tempo Par. Push ups @ 3110 (elev. feet?)
rest 60sec.
row 1000/900m
then
5 rounds of:
10 P. Snatch (42,5/30kg)
12 T2B
then
1000/900m row
- 17min cap -
Accumulate 100 band pull aparts (1sec. hold for each rep)
rest only 10sec. if you break the set