20min AMRAP:
200m run
15 Russ. KBS (24/16kg)
10 Pull Ups
5 single arm Devil's Press (22,5/15kg)
3 sets of:
5-8 Bulg. split squats with 3sec. ecc. and 1sec. hold in bottom pos. (DB´s in hands)
rest 45sec. between legs
- work at ~RPE8 for all sets -
3 sets of:
15-20 goblet cyclist squats @3110 ~RPE 8 for every set (chosse load accordingly to get ~20 reps in your first set, reps will decrease from set to set to hold an RPE of 8)
rest 60sec.
ME seated banded leg curls (1sec. hold at peak - chosse banded tension accordingly to get 20-30 reps for first set)
rest 60sec.
3 rounds of:
10 alt. V-ups
8 tuck-ups
10sec. RKC plank
15m single arm Farmers walk (each side)
- no rest -
5-6 Sets:
2 Snatch Balance + 2 OHS (2 sec. Pause in bottom Position)
*work up to a moderate weight (RPE7~)
5 Sets:
3 High Hang Snatch
*start with first weight after empty barbell
*light-moderate load through all sets
*explosive hip extension & drop under
4 sets:
5-8 strict Press (Tng)
rest 30-60 sec.
6-8 3-point DB-rows (each side)
rest 30-60 sec.
10min AMRAP of:
8 DB P.Cleans
12 DB walking lunges
12 BB P. Press
8 ring rows
5 sets of:
pause Snatch pull (2sec. at knee) + below knee P. Snatch (2sec. pause in catch) + Hang Snatch + pause OHS (2sec. pause in bottom pos.)
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3x 10 @ RPE 7-8 for each set
- adjust weight as needed to stay within 7-8 RPE! -
rest 2-3min
3x 10 (TNG) @ RPE 7-8 for each set
- adjust weight as needed to stay within 7-8 RPE! -
rest 2-3min
2-3x 6-10 single arm ring rows (each side)
rest 90sec.
- work on quality of movement--> scapulohumeral rhythm RPE 8 -