3 sets of:
10 alt. Barbell FR reverse Lunges @ RPE 9
rest 2min
4 sets of:
5 Pushpress (no TNG) @ RPE 9
rest 2min
3 sets of:
6-10 Bent over BB-rows (sup. grip - heavy but controlled!)
rest 30sec.
12-20 cyclist goblet squats @3110
rest 60sec.
Every 90 sec for 9 Min: (6 Sets)
2 BTN Push Press + 2 Snatch Balance + 1 OHS
>Start @first weight After empty barbell & work up (Last Set RPE 8-9)
5 Sets:
1 Power Snatch + 1 Squat Snatch
> work up to 80% of your 1 RM/ or a technical Heavy weight
—> Then: (TC 6 Min)
30 Snatches for Time
@last weight from above or slightly lower weight (Good Form!)
3 Sets: (no Rest)
- 15 banded External Rotation
- 15 Band pull aparts
- 15 Prone W-To-Y Press
4 sets of:
6 seated SA DB strict Press each arm
rest by feel
6-8 Box Step Downs each leg
rest by feel
8-10 banded Lat Pull down
rest by feel
12 min AMRAP:
12 walking Lunges
12 cal Ergometer of your choice (row, echo, concept 2)
12 DB Snatches (6 each side)
-30 sec rest after every round-
5 sets with 2 min rest
12 DB deadlifts (2x22,5/15)
20 doubleunders
9 DB frontsquats
20 doubleunders
6 DB STOH
20 doubleunders
3 DB devils press
Try to go fast but stay controlled and efficient in your movements.
10min EMOM
1. 6-8 OHS (go as heavy as form allows and stay unbroken)
2. 3-8 Bar Muscleups (aim for an unbroken set but split up if you need to or even do 3 quick singles to make you do good reps!)