3 sets no rest
15-25 prone banded leg curls
8 ATG Split squats (1sec. hold in bottom - each side)
5-8 sideplank abd. (each side)
3 sets each side
8 reps @ RPE 10
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets
6-10 barbell romanian DL @ RPE 8-9
Rest 90s
(Try to increase from last weak)
3 Sets:
1+1.1+1. 1+1
(90 sec rest btw sets)
>Start First weight After empty BB
3 Sets:
1+1. 1+1
(90 sec rest btw sets)
>Build up from above
2 sets:
1+1
(2 min Rest btw sets)
> Build up to a Heavy complex
Every 90 sec for 9 min: (6 Sets)
1.1 Split Jerk @2 sec Pause in landing
>Build up from First weight After empty BB!
3 Sets:
- Dbl KB FR Carry: 30 Meter
—>Heavy
(30 sec rest)
- Seal Walk: 15meter on Plates
(30 sec rest)
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
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 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. -