10min to work on Butterfly/kipping Pull ups / C2B
For Kipping:
1. arch and hollow (aim for a good position in your midline)
2. practice knee drive and arm pull at the right moment for single reps
3. work from top down into the next rep (push away from bar)
4. work on single negative pull ups or inverted bar rows if your strength for 2. and 3. is insufficient
5. try to connect multiple reps
For Butterfly:
1. start with small circles and try to make them bigger
2. you can work with one foot on a box supported
21min EMOM
1. Xcal Echo Bike
2. 4-12 C2B - scale to pull ups, jumping pull ups or ring rows
3. 2-5 wall walks
Every 2 Min for 10 Min: (5 Sets)
1.1.1 Cluster
> Build up to a Heavy set
> every rep = new set-up
EMOM 8 Min: (8 Sets)
3 TNG Cluster
@70-80% of Last weight from above
3 Sets (no rest):
- SL Elevated Glute Bridge:
40 sec/side
- Tall kneeling Landmine rotations:
10/Seite
A. Squats
5x6 Back Squats or Box Squats
Rest 60-90 sec. after every Set
3 sets of:
6-8 SA DB Floor Press
30-60 sec rest
12 Walking Lunges (add DB if possible)
30-60 sec rest
10-12 Ring Rows
30-60 sec rest
Every 60s for 4 min (4 sets):
P. clean + Clean + Split Jerk (first weight after empty bar up to 70%)
with no additional rest start at 4:00:
Every 30sec. for 2min (4 sets):
1 clean and jerk @ 70-75%
rest 1min
Every 30sec. for 3min (6 sets):
1 clean and jerk @ 75-80%
rest 1min
Every 45sec. for 6min (8 sets):
1 clean and jerk @ 80-85%
Go a little heavier than last week if possible!
3 sets of:
4-6 Front Squats @ RPE up to 10
rest 2min
- same weight as last time if you were not able to finish all sets with 6 reps. If you managed to do all sets with 6 reps increase the weight by 2,5-5kg and try to hold the 6 reps over all sets, reduce reps as needed to keep good form -
For time ( TC 8 min)
40 heavy wallballs (30/20)
30 T2B
20 hang pc (60/40)
10 deficit kipping hspu (4/2")