3 Sets of:
1-3 Swing to Handstand and Hold for 10-20 sec. and rev. wall walk
90 sec. rest
Practice over 17 minutes:
0:00 - 5:00 Tripod kick to plank
6:00 - 11:00 The Kipping HSPU (low-normal ROM)
12:00 - 17:00 The Kipping HSPU (normal-increase ROM)
Stay with a progression you can perform 3-5 reps in a row
3 Supersets of:
10-12 Ring Rows
12-15 ipsilat. Banded Dead Bugs/ Each
20-30 sec. Banded Lat Pull down Hold in Hollow Pos.
Pallof ABC/ Each side
work on handstand hold-/walk for 15min.
Go with a partner for 15min.
A 500/450m row while B does AMRAP of: 30 DU´s 5 Burpees 10 alt. rev. lunges 15 Glute bridges 15sec. plank hold (then switch)
4x perfect stretch on each side for A and B
A 400m run while B does AMRAP of: 10 scap pull ups 10 scap push ups 10 band pull aparts - move slow an controlled - (then switch)
60sec. couch stretch (each side) for A and B
- try nose breathing only for the whole 15min -
Oly
Activation
3 sets
10 hard effort jumping jacks
3 rotational medball slams each side
3 CMJ
In 10 min build up a heavy slowpull Powersnatch
Then amrap5 powersnatches @ 70-80÷ of above
*every time you fail do 3 lateral burpees over the bar
Max time double DB OH hold
Cap 5 min (if shoulders are not mobile enough do 2.30 each arm)
5-7 Sets of:
3 Position-Row
Do sets of 5-7 and increase intensity
In between do 10-15 Banded Pull Aparts
6 Sets of:
5 One Legged Squats/ Each
5 One Legged DB-Deadlift/ Each
5 m Mini Banded Walks/ Each Side & Direction
1 Min Lizard Stretch/ Each
1 Min Split Stretch (Sitting or Lying with feet at wall)/ Each
In Teams of 3:
4 Intervalls of 6 Min ON/ 3 Min OFF
1.
A) Row 100/75 m
B) Hang
C) Front Rack Carry (2xKB)
2.
A) Row 200/150 m
B) Wall Sit
C) Front Rack Carry (2xKB)
3.
A) Row 300/225 m
B) Hollow Hold
C) Front Rack Carry (2xKB)
4.
A) Row 400/300 m
B) Plank
C) Front Rack Carry (2xKB)
Shoulder/arms/upper Back