1) Practice movement with feet on floor
2) Banded RMU
3) Neg. Banded RMU
4) Fast Transition: Feet Elevated
#1) 15-30sec Ring Support Hold
#2) 6 explosive C2B (banded)
#3) 3 neg. Ring Dips (5-10sec down)
#4) 15/15 sec banded hollow hold
10min to work up to a 4RM Back Squat (technical max)
then
3x 4 @90-92,5%of 4RM
rest 2min
4 sets of:
4-8 strict HSPU (scale ROM, 2-3 neg. with 5-10sec. ecc. or 1 wall walk + 5-8 L-seated DB-press + 1 wall walk)
rest 30sec.
4-8 strict (wtd.) Chin ups @ 31X1 (scale to no tempo, light banded, 2-3 neg. with 5-10sec. ecc. or ring rows)
rest 30sec.
3 sets of:
6-8 ring body saw
15 band pull aparts
- no rest -
Every 2 min for 12 min do
1 clean lift off
1 squatclean
1 fs
1 splitjerk
4 sets
20-30s double kb fr squat hold
3 reactive broadjumps for max distance
20-30s double kb oh hold
3 deadstop pushups with max exlosiveness
Rest 90s
Every 2 Min for 30 Min: (5 Sets each)
1) 18/15 cal Row
2) 16/13 cal Echo Bike
3) 200-300m Run
> choose Cals/ Meters which you can Finish sub 1:10 min each round
> should feel like RPE 8.5-9
Every 30 sec perform 1 DL
add 10kg after each rep till you fail (!good form!)
M: starting @80kg
F: starting @50kg
5 x 15 sec @120-150% Front Squat
2-3 min rest between
"The wheel challenge"
Forward Plate Hold for Time:
RX M: 20kg F:10kg
SC M: 10kg F:5kg