6 sets of:
3min on 2min off
1. 400m run
then AMRAP of:
12 single arm DB-P. press (6 each side) @22,5/15kg
6 DB-facing Burpees
2. AMRAP of:
8 alt. DB-squat cleans (22,5/15kg)
8 T2B
8 KBS (24/16kg) - only go overhead if form is really good, otherwise russ. swings!
- ~90% efsfort on first 2 sets, than try to maintain your score as good as possible -
12min to work up to a heavy weight for:
4 Front Squats with a 3sec. pause in the bottom position
--> do 5-7 sets and go for RPE ~9 for the last set
3 sets of:
6-10 rom. DL with 4sec. ecc. @ RPE 8 for each set
rest ~2min
3 sets of:
16-24 walking lunges (2xDB´s in hands)
6-10 ring body saw
8-10 pall of press (each side)
rest 1min between sets
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 10s just 1" off floor and then immediately do 6-8tng Reps
- @RPE 8 for each set. Try to go a little heavier than the last 3 weeks -
Rest ~2-3min
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
- @RPE 8 for each set. Try to go a little heavier than the last 3 weeks -
2 sets of:
6-12 (wtd.) Ring Dips
rest 30-60sec.
8-12 def. (2'') rev. lunges (each side - contralat. loaded)
rest 30-60sec.
RPE 8 for both
3-5 sets
6-10 db goblet squats with 3s ecc.
3-5 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
Ring Holds
- top
- bottom
- inverted
- skin the cat
Amrap5-7
15m prowler rope pulls (YGIG)