3 sets of:
15-25 prone banded leg curls
15 banded TKE´s (each side)
10 alt. shoulder taps
- no rest between movements -
3 sets of:
8 (2'' def.) rev. lunges @ RPE 8
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
3 sets
8-15 Double KB-Front Squats @ RPE 8-9
Rest 2min
Every 90 sek. for 12 Min:
1 Muscle Snatch
+ 1 Power Snatch
+ 1 OHS
> Work up By feel, but stay moderate (Good Form in muscle Snatch)
5 Sets:
1.1.1 Snatch DL (2 sec Pause at knee + mit tight)
> Build up to a heavy 5th set!
> new setup every rep
3 Sets: (no Rest btw exercises)
- 5/side Single Arm KB FR Sots press
- 30 sek. Alternating 2-Point Plank
10min to work up to a 1RM for each lift:
- Back Squat
- Bench Press
- Deadlift
- Strict Press