Every 7min for 28min (4 sets):
400m run (Max. 2min)
25 WB (20/14lbs)
20 alt DB-Snatches (22,5/15kg)
15 Pull ups
- scale as needed to finish sub 4:30 consistently -
8-6-4 Deadlifts (no TNG!)
@ RPE 8 for all sets!
3 sets of:
6-10 bent over Barbell rows (sup. grip - and stay as strict as possible!)
@ RPE 9 for all sets
rest 90sec.
3 rounds of:
50 DU´s
12 DB-Push Press (2x22,5/15kg)
12 T2B
12 DB-Front Squats (2x22,5/15kg)
- 7min cap -
(Row or Bike):
10min
8 min
6 min
4 min
2 min
1 min
Rest 2min between sets
Goal ist to increase your pace each set!
Start with an easy pace and build up to an sprint.
In 5 min to build up to 70% clean and jerk (3s first pull in the clean)
Then do 5 x 3 c/j @ 70%+ (regular first pull)
4 sets
4 backsquats @ RPE 8-9
Rest 2-3 min
5 min kipping Ring Muscleup Skill training: Focus on swing
Then in 10 min accumulate high quality reps or work on technique.
3 sets of:
8er
im Wechsel mit
5 max height wallball singles
1-2 wallclimbs
3 sets of
8-10 box hspu
im Wechsel mit
2x ME chin ovet bar hold
Handstand walk progressions
For time
400m farmers walk