8 sets 90s on // 30s off
1.
20 russian kbs (24/16)
10 pullups
ME burpees
2.
20 wallballs (9/6)
ME doubleunders
Practice in alt. sets for 15 min.:
10-15 sek. Front Lever Variation
1-2 deficit negative HSPU or Push Up
*find your max deficit over these sets
For 15 min do:
6-8 bottom up press each side (other hand on wall)
15-30 sek. hold wallfacing position
10 scapular pull ups
8-10 lateral raises with DB (straight arms and slow eccentric)
15min to work up in weight for:
3-stop Snatch DL (2sec. hold 1'' from floor, at knee and mid thigh) + 2 H.P. Snatches (2sec. hold in catch)
21-15-9 of:
Front Squat (52,5/35kg) - scale weight or to KB-Squats
Burpee over bar - scale reps
T2B - scale reps and/or height
- 8min cap -
In 10min work up to a heavy weight for:
Power Clean
2 Split Jerks
Then in 5min do as many quality Clean and Jerks as possible @~85% of today's complex
- don't compromise form for number of reps -
3 sets of:
6 rom. DL @RPE 9 each set
8 Cuban Press
30min EMOM
1. 45sec. Row
2. 30sec. Double KB-Front Rack Carry
3. 30sec. Air squats
4. 45sec. Bike
5. 40sec. Hang DB-Snatch (20sec. each side)
6. 30sec. Push ups
2 sets of:
10 rounds of 15s on / 45s off
- high effort on each round, should be really tough to hold the pace over 15s and all rounds -
One set on rower, one on Air Bike
Every 7min for 35min (5 sets):
20/15cal Air Bike
3 lanes SA OH/FR/Suitcase Carry (1 lane each) / side
30/20cal row
- negative splits --> get faster each set -