In 14' work on an appropriate level:
Level 1: Strength
3-7 Ring Pull-ups (scale to partner assisted)
5 controlled Ring dips (scale to feet assisted)
- rest 1' between movements -
Level 2: Technique
Strength +
False grip and transition
- rest by feel -
Level 3: Conditioning
E2MOM (7 rounds)
1-5 s. RMU
3 sets of:
30" Gymnastics swim
15 Hollow rocks
15" Hollow hold
15 Toe touch
30" Gymnastics swim
- rest 90" -
Practice HS hold/walk + variations for 10min
- do 4 sets of 8-15 Hollow Rocks during the 10min -
20 EMOM:
1) 10 alt. T-Bridges
2) 45s easy pace row
3) 4 KB Windmill / side
4) 45s easy pace Air Bike
5) 14 alt. Cossack Squats (deep transitions - KB in Goblet Position)
8 sets of:
1 Clean and Jerk (2s pause in each catch position)
1 Clean and Jerk (no pauses)
- work up in weight over the 8 sets -
5sets of:
5 Thruster from Floor @RPE 9 each set
- rest 90s btw sets -
4 sets of:
10 FR walking lunges (Barbell)
rest by feel
6-8 DB Bench Press @31x1
rest by feel
4 sets of:
8-10 Bent Over Barbell Row (sup. grip)
30-40 sec. Glute Bridge Walk Outs
10sets of 2min on / 1min off:
1) row for cal
2) Air Bike for cal
- switch btw rower and Air Bike each set -
- Goal is to get more cal each set, so start really conservative! -
(Score is total cal over all 10sets. Each time you got less cal than the set before on the same machine subtract 10cal from your total score)