15min to work on:
- Tripod position
- Slow eccentric into tripod
- Slow ecc. into single
- Increase reps, then speed
--> btw steps/sets: work on DUs
--> if strength is insufficient for kip. HSPU, work on the following: 20s HS hold on wall, 3-6 strict HSPU variation, 20s tripod hold
3 rounds of:
- 10 HSPU (scale reps // 20 s HS hold)
- 20 DUs (double amount of single unders)
- 30 Air Squats
TC 8 min
in teams of 2:
bear walk (+ black roll)
have fun with it
Work with a partner:
A starts at Row
B starts at Bike
30min EMOM
1. Xcal Echo Bike
2. X/Ycal Row
- choose number of cals accordingly to be able to hold consistent for the whole 30min! Shoot for 35-45sec. in the first set with a repeatable pace, then maintain your cals! -
SJ Complex - 3 rounds of:
1 SJ dip with 2s pause
1 SJ drive
1 SJ with 2s pause in split
1 SJ
work out of the rack
rest by feel
work weight up to RPE5 (technical work here)
12 mins to max out the Split Jerk
work out of rack
if technique is insufficient do the complex from above (add weight)
--> 5 mins ramp up and then 4 sets of 5 reps
work @ 110% Clean 1RM
rest 60-90s
4 sets:
10 Lateral Raises
rest 30 sec
10 Push ups
rest 30 sec
12 DB Tricep Extension
rest 30 sec
WOD
5 Rounds
12 DB RDL
9 DB Hang Cleans
6 DB Push Press
30min Amrap (In Teams of 2/ YGIG)
1. 24/30cal Echo Bike
2. 30/38 cal Row
3. 400m Run together
5 sets
1 Snatch
1 Hang snatch @ 65-85%
rest 90s
All sets go from 90% of your 1RM
3 sets
3 @ 70%
3 @ 80%
3+ @ 90%
(ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 2" deficit reverse lunges each side (2x DB in hands)
rest 45s between legs
Try to increase reps before weight
3 sets
6-10 Barbell roll outs
rest 30s
ME banded seated legcurls (shoot for 20-30 reps)
rest 30s
If possible try to increase reps