A) Some Pre-Exercises
B) Handstand hold progression
1) lean over hands (@knees/@plank position)
2) hold 90° position at wall for 10" (3sets)
3) wall facing - as close as possible
4) kick up (room facing) - engaging your core
5) one foot away
6) both feet away
7) try free handstand hold
16min EMOM: 40"on 20"off
Plate Strict Press 15/10kg (3" down, explosiv press)
Plank Tuck Ups (sc: single leg slide)
handstandhold @ wall - CORE ENGAGED!
8x superman ups + hold the position for remaining time
3 sets no rest
8 Bulg. split squats to high knee (each side - down into big stretch but stable core)
15-20 banded good mornings
3x5sec. on 5sec. off RKC plank
3 sets each side
6 reps @ RPE 8
Rest 45s between legs
(Load with 2x DB in Farmers Position)
4 sets of:
5-8 nordic hamstring curls (up to 5sec. ecc. then push out)
rest 90sec.
or
8-12 partner leg curls
rest 60sec.
Every 90s for 16 sets
4 sets:
1 halting clean grip dl (2s midthigh)
1 clean pull
1 clean from floor
1 splitjerk
4 sets:
1 clean pull
1 clean from floor
1 splitjerk
8 sets:
1 clean from floor
1 splitjerk
Amrap5
ME alt. Db Split snatches (heavy if possible)
Every 3min for 30min
1. 2min Echobike - consistent pace
15 sec. echobike sprint
45 sec. Rest
2. 2 min Row - consistent pace
15 sec. row sprint
45 sec. rest
how fast and heavy can u go?
-focus: keep the balance!
find ur 1RM with both arms
- focus: shoulder stability and core strength!
4sets:
KB Lateral raise & hold as long as possible
8 Pallof press w/rotation (each side)
Biceps burner: work 2gether with a partner
biceps curls with barbell (20/15/7.5kg)
1-2-3-...9-10-9-...2-1 reps each of u (YGIG)