3 sets of:
6 alt. Barbell FR reverse Lunges @ RPE 9,5
rest 2min
4 sets of:
3 Pushpress (no TNG) @ RPE 9,5
rest 2min
3 sets of:
5-8 strict Pendlay rows
rest 30sec.
25 goblet Squats (go ahafa - you can reduce the weight over sets if necessary)
rest 60sec.
4 sets of 3
- start with empty barbell, increase weight up to 35-45% of Jerk 1RM
- rest 60s btw. sets
- focus on driving up through the bar aggressively with hands.
Every 2 minutes for 6 sets do:
1 Jerk Dip Squat (2sec pause at bottom of each)
1 Pause Split Jerk (2sec pause in dip)
1 Pause Split Jerk (2sec pause in catch position)
AMRAP5:
9 KB deadlifts
6 KB cleans
50m cross body KB carry (FR & OH)
(2*20/16kg)
4 sets of:
6-8 DB Strict Press
-60 sec rest-
8- 10 SA Skull Crusher with DB
-60 sec rest-
15 Band Pull Aparts
-60 sec rest-
4 Rounds of:
400 m Row
20 Air Squats
1 min rest between rounds
Every 3 min for 30 min do (10 alt. sets)
1.
2:00 row at consistent effort
0:10 row sprint
0:50 rest
2.
2:00 echo bike at consistent effort
0:10 echo bike sprint
0:50 rest
35 min of consistent effort on echo bike
Every 5 min do 10s controlled sprint and then 100m easy jog (indoor)
3 sets no rest
10 half kneeling pallof presses each side
10 double bottom up curl to strict press
20-30 seated hamstring curls
Making use of that newly obtained mobility