12min to work up in weight for:
pause clean DL (2sec. @ knee) + H.P. clean (2sec. pause in catch) + Front Squat
- do ~6-8 sets with small jumps or even some with the same weight. Stay far away from fails! -
5 sets of:
5 Front Squats with 2sec. pause in bottom
- start with first weight after empty bar and work up to RPE 7 -
2 sets of:
15-25sec. Copenhagen plank (each side)
rest 30sec.
8-12 glute bridge walk outs
rest 30sec.
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 10s just 1" off floor and then immediately do 6-8tng Reps
- Work up to a RPE 6-7 for last set -
Rest ~2min
3 sets of:
Iso pre-fatigue Chin Ups:
Hold for 10s at around 90° elbow angle and then immediately do 6-8 normal chin ups
- start with body weight or band assisted and then build to a RPE 6-7 for last set -
2 sets of:
8-12 Ring/Parallete Push Ups
8-12 frontal Box Step Downs
Rest around 60-120s after one set
RPE 8 for both
5 sets
6-10 db goblet squats with 3s ecc.
5 sets
6-10 kb romanian DL with 3s ecc.
3 working sets
6-10 pushups with 3s ecc.
Rest 30s
6-10 ringrows with 3s ecc.
Rest 60s
Amrap6
1 lane mb run
5 Burpees
10 airsquats