800m run
75 WB (20/14lbs)
60 alt. DB-Snatches (22,5/15kg)
45 BJ over (24'')
30 T2B
15 Burpee BJ (30/24'')
- 18min cap -
12min to work up in weight for:
P. Clean (2sec. pause in catch) + Hang Clean
- work up to a heavy but not maximal weight for the day. Only keep working up if form is good. Otherwise stay at a lighter weight and accumulate quality reps. -
5 sets of:
5 Push Press
- start with second weight after empty bar and work up by feel. P. Clean the weight from floor to set up -
3 sets of:
8-10 Chinese KB-rows (each side)
6-10 strict leg raises
5-8 sideplank rot. (each side - 1,25-5kg)
rest 30-60sec.
5 Sets: (AirBike or Row)
3 min easy pace
2 min moderate pace
1 fast pace
1 min Rest between sets
Goal ist to keep ever pace over all Sets!
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 15s just 1" off floor and then immediately do 6-8tng Reps
- @RPE 8,5 for each set. Try to at least maintain your weights from last week -
Rest ~2-3min
3 sets of:
Iso pre-fatigue Chin Ups:
Hold for 15s at around 90° elbow angle and then immediately do 6-8 normal chin ups
- @RPE 8,5 for each set. Try to at least maintain your weights from last week -
3 sets of:
6-12 (wtd.) Ring Dips
rest 30-60sec.
8-12 def. (2'') rev. lunges (each side - contralat. loaded)
rest 30-60sec.
RPE 8,5 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
Rope climbs
Amrap6
5 calories bike
5x wallball over rack