Amrap8
5 strict pullups
10 db hpc (2x22,5/15)
15 airsquats
Rest 4 min
Amrap8
6 db pushpress
12 pushups
18 reverse lunges
Every 2:30 for 10min (4 sets):
5 Back Squats with 2sec. iso hold in bottom pos. @ RPE 8 for all sets
3 sets of:
6-10 strict ring dips @21X1 (scale with ring push ups or elev. push ups)
rest 60sec.
1-2 legless Rope climbs
rest 60sec.
3 rounds of:
10 (banded) scap push ups
10 Face pulls (1sec hold at peak)
30sec. band pull apart hold
- no rest btw rounds -
EMOM 12 Min
Min 1-4:
3 Cleans (DNG) @55-60% of 1 RM
Min 4-8:
2 Cleans (DNG) @65-70 % of 1 RM
Min 8-12:
1 Clean @75%+
> Start First Set with 55% or Second Wright After empty Barbell + Build up
> no fails!
5 Sets:
2 + 2 @2 sec Pause in catch
> Build up from First or Second weight After empty Barbell
> Focus on quality of movement!
3 Sets: (30 sec On/15 sec off)
1. Glute Bridge Walk outs/ slide outs
2. Deadbug with Blackroll
4 sets of:
12-16 DB walking lunges (2 DBs in hands)
rest 30 sec.
1 lane hand over hand sled pull
rest 30 sec.
5-8 single arm DB press (each side(
rest 30 sec.
3 sets of:
ME seated banded leg curls
15 face pulls
10 scap. push ups
30m single arm farmers walk (each arm)
rest 30-60 sec. between sets
In 5 min to build up to 70% of 1RM Snatch
Then 6 sets of:
2 Snatches @ 70%+
4 sets
4 Front Squats @ RPE 8-9
Rest 2-3 min
5 min kipping Ring Muscleup Skill training: Focus on transition
Then in 10 min accumulate high quality reps or work on technique.