2 sets of:
3x 3min on 2min off
1. 400m run
max KB-Snatches @24/16kg
2. 400m run
max single arm KB-Front squats @24/16kg
3. 400m run
max single arm KB-Push Press @24/16kg
- rest an additional 2min btw. sets -
3 sets of:
15 supinated band pull aparts (1sec. hold at peak)
15sec. Y-W-T raises (each pos.)
15 banded Triceps push downs (3030
- no rest between movements -
3 sets of:
8 Bench Press @ RPE 9
rest 2min
3 sets of:
6-10 3-point DB-rows (each side) @RPE 8-9
rest 30-60sec.
8-15 half kneeling Arnold press (each side) @RPE 8-9
rest 30-60sec.
EMOM5
5-12 cal bike @ high effort
(max 20s for first set)
Maintain the same calories for all 5 sets!
Every 2:00 for 18 min do
1 Hang PS
3/2/1 OHS with 2s pause in bottom
Reduce the split jerk count as soon as it gets heavy at that number.
3 sets
30s ME Flutterkicks
Rest 15s
30s ME barbell behind the neck snatch grip pushpress (empty)
Rest 15s
30s ME KB pull throughs
Rest 15s
30s ME tng snatch grip high pull from hips (empty)
Rest 15s
EMOM12
4 sets
3 Splitjerks (start with 1st weight after empty Bar)
4 sets
2 Splitjerks
4 sets
1 Splitjerk (75-90%)
All sets go from 90% of your 1RM
3 sets
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 DB Floorpress (1s at floor)
rest 60s
6-10 strict (wtd.) Chrinups
rest 60s
AMRAP5
30 doubleunders
15 double DB hang snatches (2x15kg/10kg)