5 sets of:
In a 2min window:
A Bikes 30/22cal
B rows 500/450m
then switch (total of 4min)
rest 2min
Every 2 Min for 12 Min: (6 Sets)
1 Paused Snatch DL (2 sek. Below knee + 2 sek. Mid tigh) + 2 Hang Squat Snatch
>Build up in weight. No fails!
4-5 Sets:
2 BTN Snatch Grip Push Press + 2 Tempo OHS @22X1
> work up To a moderate weight. Focus on Position and tension!
2 Sets:
- Glute Bridge walk/ Slide outs: 10-12
- Star Sideplank: 20-30 sec/ side
3 sets of:
12-16 walking lunges (BB back rack)
rest 1-2 min
3 sets of:
6-10 half kneeling DB-press (each side)
rest 30-60 sec.
6-10 bent over BB/DB row
rest 30-60 sec.
3 sets of:
8-15 DB-hammer curls
10-25 banded tricep push downs
15-30 seated banded leg curs
5 sets
1 x 3-Position Snatch (floor/hang/high hang) with 3s pause in bottom in each snatch
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3 sets @ RPE 8.5 all sets
7 reps
20s rest
3-4 reps
rest 2-3min
3 sets @ RPE 8.5 all sets
7 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 -
Increase weight from last week