4 sets of:
4 Front Squats @ RPE 8
rest 2min
3 sets of:
6-8 single leg DB-DL with 2xDB´s @ RPE ~8-9
rest 30sec. btw legs
10min AMRAP for quality
5-8 strict pull ups (scale to banded, 2 neg. with 10-20sec. ecc. or ring rows) @ 21X0
rest 30sec.
6-10 Par. Push ups with elev. feet on small box or bench (scale to no elev. or elev. hands) @ 21X0
rest 30sec.
ROW: [0:00 - 07:00]
1:00 at stroke 24 - Rest 1:00
1:00 at stroke 26 - Rest 1:00
1:00 at stroke 28 - Rest 1:00
1:00 at stroke 30
2min rest
ECHO BIKE: [09:00 - 16:00]
1:00 at 45-50 RPM - Rest 1:00
1:00 at 50-55 RPM - Rest 1:00
1:00 at 55-60 RPM - Rest 1:00
1:00 at 65-75 RPM
2 min rest
SKI ERG: [18:00 - 25:00]
1:00 at stroke 34 - Rest 1:00
1:00 at stroke 36 - Rest 1:00
1:00 at stroke 38 - Rest 1:00
1:00 at stroke 40
2 min rest
BIKE ERG: [27:00 - 34:00]
1:00 at 65-70 RPM - Rest 1:00
1:00 at 70-75 RPM - Rest 1:00
1:00 at 75-80 RPM - Rest 1:00
1:00 at 80-90 RPM
6min to work up to a max Clean and Jerk for the day (stop after second fail at the same weight or after 6min)
then
In 5min max Clean and Jerks @ 90% of 1RM for the day
4 sets of:
2-4 Front Squats @ RPE ~9
rest 2min
- same weight as last time if you were not able to finish all sets with 4 reps. If you managed to do all sets with 4 reps increase the weight by 2,5-5kg and try to hold the 4 reps over all sets but stay at an RPE of ~9, reduce reps as needed to stay at RPE ~9 -
10min to work on Bar MU
or
Every 2min for 10min (5 sets):
30sec. max Bar MU
10 min work on Sandbag over boxes konga line style
After each rep do 10-15s L - sit
10 min ropeclimbs + 30s wallsit
Emom10
20m farmers walk
20m sprint