Practice through the progressions:
1.) Practice with Box & Partner
2.) Against wall (with partner)
3.) HS- Hold wall facing (with partner)
4.) Free HS Hold with Partner
5.) Free HS-Hold
3 Rounds
Each Exercise for 20sec/10sec rest between
V-Ups/Tuck Ups
Side Plank left
Side Plank right
Leg Raises in 4 Steps
Russian Twist
Hollow Hold
- Rest 60sec -
For 5min
Banded Strict Press
(orange/red/blue band)
20sec fast
20sec hold at top position
20sec slow
3 sets (+ ramp up sets)
6 romanian deadlift @ RPE 8-9
rest 2-3 min
3 sets of:
6-10 single arm DB-Floor press (each side - 1sec. hold in bottom pos.! RPE ~9 for all sets)
rest 90sec.
9min AMRAP of:
5 DB-Hang squat cleans (2x22,5/15kg)
7 C2B - scale to pull ups, jumping C2B/Pull ups or inverted bar rows
9 Push ups - scale to elev. hand pos. on box
technical progrossion:
-1*8 split jumps, pause 2s in split position (without barbell)
-2*5 tall jerks, pause 2s in recieving position (1. set pvc pipe, 2. set barbell)
-2*5 split jerks with 2s pause in dip and recieving position
-2*3 split jerks with 2s paus in recieving position
30s pause after every set
8 min to warm up to individual starting weight
E2MOM 12 min (6 sets):
-2 squatcleans
-2 fs
-1 cj
reduce weight fom CJ Complex by 20-40%
3 sets for 5 reps
30-60s pause in between sets
4 sets of:
10 Dips on Box
Rest
10 SL Deadlift with DB
Rest
10 Ring Rows
Rest
3 Sets:
15 Frog Pumps
15 Band Pull apart
2 Lanes SA FW (one lane each side)
Rest 1 min
5 Sets: (AirBike or Row)
3 min easy pace
2 min moderate pace
1 fast pace
1 min Rest between sets
Goal is to keep ever pace over all Sets!
6 sets of:
4min on 2min off
400m run
then
max cal Echo Bike in remaining time
- go with a partner, switch every 12/9cal -
- At consistent pace for all sets! -