Every 6min for 30min (5 sets):
400m run
8 C2B pull ups
8 DB-P. cleans (2x22,5/15kg)
8 DB-P. Press (2x22,5/15kg)
8 alt. DB rev. Lunges (2x22,5/15kg)
- Scale as needed to finish sub 3:30 for each set and try to stay consistent -
15min to work up in weight for:
pause P. Snatch (2sec. at knee and in catch) + Hang Snatch + below knee Snatch
- start @ first weight after empty bar and work up by feel. No fails! (go for at least 8 sets) -
8min AMRAP of:
3 Thrusters (40/30kg)
3 T2B
6
6
9
9
...
2 rounds of:
every 2 min for 16 min:
1. 300m run
2. 30/22 cal row
3. 25/18 cal echo bike
4. rest
rest 4min between rounds
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:
4 DL with 2x3sec. iso hold at mid range and 1'' off floor on eccentric
- @RPE 8-9 for each set -
Rest ~2-3min
Accumulate 8-14 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!