15 min Time to practice through following progressions:
* 20-30 sec. Hs Hold on Wall
* 8-10 alt. Wall-facing Shoulder Taps/ Pike Box HS Shoulder Taps
* 8-10 alt. Handstand shoulder Taps (back to Wall)
* 6-10 alt. Walk on Plate
* HSW against Wall/ with partner
* 2-5 m free HSW
> Start with a light progression and work your way up!
3-4 Supersets:
1. 3-5 strict Hspu/ 2-3 negativ (7-10 sec exzentric)/ 3-5 Pike Box Hspu
2. 15m/side Single Arm KB OH Carry (Heavy load but stable)
3. 5/side alt. SL L-Hang Hold (5 sec hold per rep)
(60-90 sec rest btw sets)
4 sets of:
4min on 2min off
1. AMRAP of:
12/9cal Echo Bike
9 T2B
9 russ. KBS (32/24kg)
2. AMRAP of:
14 KB-Box step ups (32/24kg - 24/20'')
12 KB-SDLHP (32/24kg)
10 H.R. push ups
- try to maintain your scores in the second round! -
3*3
- focus on explosive hip extension
- rest 60s btw. sets
6 times:
1 high hang vertical snatch
1 hang snatch
1 snatch
- start with first weight after empty barbell and increase weight throughout sets
- rest 60-90s btw. sets
5*3
- start at 80-100% of your complex weight
- increase wight if form allows it
- rest 60s btw. sets
6x6 Front Squats
-90 sec. rest between sets-
2 rounds of:
20 cal row/ bike
18 DB Thruster
16 Box Step Over
14 Push ups
In teams of 2
5 sets of:
6min on 2min off
400m run (together - große Runde hinteres Tor!)
then max cal row in remaining time (sets of 18/14cal)