Before the workout do 5-8 min of skill practice for kipping/butterfly Pull ups/C2B (sets of 1-5).
10min AMRAP of:
5 C2B - scale to pull ups or inverted bar rows
10 DB-Push Press @ 2x15/10kg
10 BJ over (24/20'')
rest 2min
5 rounds of:
6 Burpee BJ (24/20'')
9 DB P. Cleans @ 2x15/10kg
12 air squats
- 8min cap -
Every 2 min for 16 mins (8 sets) do:
- 2 Hang snatches
- 1 OHS
--> start with first weight after empty barbell, increase weight throughout sets
4 sets of 5 reps
rest 45-60s btw. sets
work your way up to RPE8
AMRAP5:
5 Muscel snatches
5 OHS
5 Hollow body rocks
use empty barbell
A. 5 Supersets
5 Back Squat (Light - Medium weight)
5 DB Bench Press
Rest 60 sec.
B. 3 sets of
10 KB Romanian Deadlift
10 Ring Rows/ 5-8 Banded Pull ups (Postnatal)
2 Lanes SA Farmers Carry each side
rest by feel between exercises
EMOM12
4 sets
3 OHS (start with 1st weight after empty Bar)
4 sets
2 OHS
4 sets
1 OHS (75-90%)
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
5-8 strict (def.) HSPU (Box Par. HSPU)
rest 60s
6-10 sup. bent over BB rows
rest 60s
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -
3 sets of:
8-15 Hammer curls
rest 30sec.
15-25 banded Tri push downs
rest 30sec.
- shoot for a few more reps than last week in total. Only increase weight on curls if you have done the highest number of reps in that range for all sets last week. -