Every 7min for 21min (3 sets):
3 rounds of:
10 alt. DB Snatches (22,5/15kg)
10 Single arm DB OH rev. Lunges (22,5/15kg)
10 Push Ups
- go at a high effort each round and try to keep paces as good as possible -
3 sets of:
4 Deadlifts with 2x3sec. iso hold at knee and 1'' off floor on ecc. (no TNG)
- aim for RPE 7-8 on first set and than stay at that weight -
rest ~2min
3 giant sets of:
6-8 strict Press (TNG) @RPE 8-9 for each set
rest 30-60sec.
6-10 strict (wtd.) pull ups
rest 30-60sec.
8-12 Bulg. split squats @ controlled tempo (each side - DB´s in hands)
rest 60-90sec.
Every 2 min for 10 min do
5-8 chest medball shocks + 5m Sprint
In 12 min build up but not to fail!
1 snatch high pull from floor
1 Hang snatch
1 OHS
3 sets
6-8 heavy hang muscle snatches
Rest 90s
5 sets
3 hang power snatches (2s pause in catch)
2 hang squat snatches
1 OHS (3333)
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3 sets @ RPE 8 all sets
8 reps
20s rest
3-4 reps
rest 2-3min
3 sets @ RPE 8 all sets
8 reps
20s rest
3-4 reps
rest 2-3min
3x 6-10 SA 3-point row (each side)
rest 90sec.
- work on quality of movement--> scapulohumeral rhythm RPE 8-9 -