Work over 5-7 Sets for
3-5 Wide Grip Pull ups
- work up in weight or down in band support
Rest 60-90 sec.
Tabata (8 Sets of 20 sec. ON/ 10 sec. OFF)
1. Hollow Hold
2. Tall Kneeling SA OH Press (alt.)
3. Dead Fish
4. KB FR Carry
4-5 sets for quality
1-3 Bar muscleups
(banded/knees to Bar/jumping to slow descent/strict PU)
4-6 high catch boxjump
20-30 doubleunders
Rest 1:00
3 sets
6-8 tempo double db rom. Deadlift with bands pulling hip back (blue/3s descent + 2s max glute contraction in top pos.)
6-8 SA KB pushpress each side
10s 3-way RKC plank (side/side/regular)
Rest 1 min
4 sets of:
P. Clean (2sec. pause in catch) + Hang Clean + Front Squat (2sec. pause in bottom) + Split Jerk (2sec. pause in dip and catch)
then
4 sets of:
Clean Pull + Below knee Clean + Front Squat + 2 Split Jerks
then
4 sets of:
2 Clean and Jerks
then
6 sets of:
1 Clean and Jerk
- go every 90sec. for each part and rest 1min between parts (start at first weight after empty bar and keep working up) -
Buy-In: 150 m Farmers Carry
5 Rounds for Time (7 Min per Round):
20 Cal Air Bike
20 Box Step Over (Lat.)
15 Cal Air Bike
15 Push Up
Buy-Out: 150 m Farmers Carry
TC = 40 Min
Every 3min for 36min (4 rounds)
1. 30sec. all out Bike
2. 30sec. all out Burpees
3. 30sec. all out shuttle run (10m there and back)
- first round @95%, 2.-4. round @ 100% max effort! -
2 sets of:
4-6 Cluster Chin ups (15sec. pause between reps) @ 90% of 1RM (80kg BW + 40kg Chin up = 120kg 1RM = 28kg add. weight)
rest 2-3min
- go up 2% for last set if you reach 6 reps in first set, stay at that weight if you do 5 or 6 reps but had to grind the last one, go down 2% if you only did 4 reps -
In 5-7 sets work up to a max set of:
3 close grip incline Bench Press (2" incline)
- RPE 9,5 for last set -
20min AMRAP of:
1min row @ consistent pace
20-30sec. Chin over bar hold
8-12 tempo push ups @ 3030
200m run
10-20sec. each in top + bottom of ring support hold
8-12 tempo inverted bar rows @ 3030
40m Double KB-FR carry
Spine