With a running clock.
@ 0:00
27-21-15-9
WB (9/6kg)
Pull up
- 8min cap -
@ 18:00
3-6-9-12-15-18
Burpee
KB-SDLHP (24/16kg)
- 8min cap -
* establishing a good Tripod position
* getting comfortable with a half Headstand (knees on elbow)
* testing the shoulder strength for the HSPU
Practice over 15 minutes:
0:00-5:00 Tripod kick to plank/ wall (wall facing)
5:00-10:00 Tripod kick to wall/ Kipping HSPU (low-normal ROM)
10:00-15:00 Kipping HSPU (normal-increase ROM)
*stay with a progression you can perform 3-5 reps in a row
AMRAP 12'
30-60 sec. practicing Headstand
20 alt. Plank reach out
10 alt. Sideplank rotations (extended arms)
8-10 Blackburns
3 Drop sets of:
3x7 Bulgarian Split Squats /side (DB in contralateral hand)
- start with a heavy weight for 7 reps then immediately do another 7 reps with a lighter weight and then immediately 7 reps with BW -
Rest 60s btw sides
3 supersets of:
ME strict Ring Dips/Push Ups (choose variation so you can do at least 8 reps in the first set)
directly Into 16-20 alt. DB Bent over Rows
Rest 60s
3 Sets of:
10-15 controlled bent over reverse fly's
6-10 plate leg curls
No rest
6 sets of:
3 Clean and Jerks @70%+
Rest 90-120s btw sets
12min to find:
10RM TNG Power Clean
Then 10RM TNG Push Jerk
- max 3 sets for each part -
3 sets of:
8-10 Bulg. split squats (DB in contralat. hand - controlled tempo)
rest 30-45sec. between legs
3 sets of:
6-10 DB-Floor press (1sec. hold in bottom)
rest by feel
8-10 bent over BB rows
rest by feel
3 sets of:
10-15 bent over rev. flys
40sec. glute bridges (1sec. hold at top)
Rower and Air Bike Intervals:
4 sets of:
90s fast pace
rest 60s
45s fast pace
rest 60s
60s fast pace
rest 60s
15s sprint
rest 3:30
- switch btw rower and bike each set -