4 sets of:
5min on 2min off
1. 400m run (2min cap)
then AMRAP of:
12 single arm DB-Thrusters (22,5/15kg)
8 T2B
2. 100 DU´s (1:30min cap)
then AMRAP of:
12 alt. DB-Snatches (22,5/15kg)
12 push ups
24 air squats
4 sets of:
4-6 Bench Press with 2sec. pause in bottom pos. @ RPE8-9 for each set
rest 60sec
5-8 lat. box step downs (from ~knee height - each side) - wtd. with KB in goblet pos. @ RPE8-9 for each set
rest 90sec.
3 sets of:
8-12 (feet elev.) ring rows @ RPE ~9 for each set
rest 30sec.
10-15 single arm half kneeling KB-press (each arm) @ RPE ~9 for each set
rest 30sec.
30sec. ME RKC swings
rest 90sec.
3 sets of: (AirBike or Row)
2 rounds of:
1min fast pace
2min moderate pace
3min easy pace
3 min btw sets
No rest btw rounds
Goal is to keep ever pace over all Sets!
6 sets of:
pause Split Jerk (2sec. pause in dip and in catch) + Split jerk
- start @ first weight after empty bar and work up by feel (if form is good maybe a little bit heavier than last week) -
3 sets of:
5 DL with 2x3sec. iso hold at mid range and 1'' off floor on eccentric
- @RPE ~8 for each set -
Rest ~2-3min
Accumulate 6-12 strict ring MU with 3sec. pause in dip on concentric and eccentric (sets of 1-2)
- scale to neg. Mu on low rings with slow negative! -
--> 1-2 more reps than last week AND try to move with better form
3 sets of:
6-10 (def.) strict HSPU
rest 30-60sec.
8-12 def. (2'') rev. lunges (each side - contralat. loaded)
rest 30-60sec.
RPE 9 for both - aim for a little bit more weight, 1-2 more reps or greater ROM (on HSPU) , if only for one or two sets!