15min work on your kipping HSPU
1) headstand
2) walk walks
3) handstand against wall
4) way down into headstand
5) try kipping HSPU
6) increase ROM
Advanced: 4-6x HSPU complex
1x strict
1x pause @ bottom (1sec)
2x strict
1x pause @ bottom (1sec)
max. kipping
- 2-3min rest btw. set
4x Superset of:
5 reps banded strict press - hold at top position 3sec @ RPE 8-9
10-12 reverse flys w/ band
60" rest btw. sets
TABATA: 8x 20"on | 20"off
#1 ellbow to push up plank
#2 russin twists w/ plate
15min to work up in weight for:
Clean + Hang Clean + Split Jerk
start @ first weight after empty bar and work up by feel
3 rounds of:
50 DU´s
10 H.P. cleans @ 40/30kg
15 C2B
10 Thrusters @ 40/30kg
- 6min cap -
scale reps and/or weight as needed to be able to finish, or come close to it. 45sec. cap for DU´s or SU´s if you do not yet have DU´s. Scale the barbell movements only in weight not reps or to DB´s if your FR-position is insufficient. Minimum number of C2B is 7, otherwise scale to pull ups, jumping pull ups or ring rows.
Every 2:00 for 24 min (12 sets)
3 sets
1 Powerclean (2s pause in catch)
1 strict press
1 pushpress (2s pause in dip)
1 pushjerk (2s pause in catch)
3 sets
1 Powerclean
1 pushpress
1 pushjerk
6 sets
1 Powerclean
1 pushjerk
3 sets
6-8 barbell roll outs
20-30s static barbell row hold(sup.)
running technique and exercises
#1,3,5:
1000m/850m row
- finish sub 4:00min
#2,4,6:
200m run
20/16cal echo bike
each part 15min:
PART a) Reverse sled drag
find heavy weight for 15m
PART b) Heavy Deadlifts
4x3reps @ RPE 10
4 rounds:
8 heavy Box Step overs w/ 2 DBs RPE 8
30" plate OH walk @15kg/20kg
8 floor press w/DBs @ RPE 8