4sets of:
5min on 4min off
1. 400m run then
AMRAP of:
10 Burpees
10 T2B
2. AMRAP of:
20 alt. DB-Cleans
20 alt. goblet rev. lunges
20 single arm DB P. Press (10 each arm)
20 goblet squats
@ 22,5/15kg
4 sets of:
2 close grip Bench press with 3sec. ecc. and 1sec. hold on chest @ RPE 8,5 for first set, than stay at that weight
rest 2min between sets
- do 3-5 rampup sets of 4-2 reps until you reach RPE 8,5 -
3 sets of:
5-8 Front Foot elev. (2-4'') Split Squats with DB´s in hands (go heavy for all 3 sets)
rest 45sec. between legs
- do 2-3 rampup sets of 5 reps until you reach your heavy working weight -
3 sets with no rest
30-40s tempo ringrows (2020)
30-40s glute bridge walk outs
12min to practice Ring or Bar MU + Handstand walk
10min to work up in weight for:
2 below knee Cleans + Split Jerk
3 sets of:
10 rom. DL @same weight as last week
rest 90sec.
3 sets of:
6-8 pull overs
ME Chin ups (with 3sec. ecc. - + loaded stretch in 3. set)
rest 2min