AMRAP6
40 doubleunders
20 SA KB FS (24/16) (10 each side)
rest 2 min
AMRAP6
200m run
16 SA KB PC From floor (8 each side)
rest 2 min
AMRAP6
10 Burpees
12 SA KB hang snatches (6 each side)
Every 2 min for 7 sets (14 min /start with first weight after empty bar)
3 position Snatch (high hang / hang / Floor)
- build up weight but prioritise form -
EMOM10
1. 3 high catch boxjumps
2. 10s medball floor slams from chest
2s sets
100m Crossbody KB carry (1 KB OH and 1 KB in FA pos./does not has to be the same weight)
rest 1 min
(After 100m you pause 1 min and then switch sides)
Emom5
10s medball floor slams from chest
12 sets
1 Behind the Neck Splitjerk + 3/2/1 OHS (Go down a rep when weight gets heavy)
rest 60-90s
3 sets
1:00 ME Pendlay rows (moderate weight)
1:00 rest
Boys: 200m - 400m - 600m - 800m - 1000m - 800m - ... -200m
Girls: 150m - 300m - 450m - 600m - 750m - 600m - ... -150m
run 200m between rowing
T.C. 35min
Every 90sec. for 7:30min
3 P. Cleans (no TNG)
1. @50%
2. @55%
3. @60%
4. @65%
5. @70%
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets of:
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 60sec
5-8 strict (def.) HSPU (Box Par. HSPU)
rest 60sec.
6-10 sup. bent over BB rows
rest 60sec.
- Try to progress even a little bit from last week in the same manner. Since there are only 2 working sets, make sure to do at least 2 ramp up/warm up sets for each movement to be able to hit each set hard from the beginning! -
Build up a heavy set of 3 SA db pushpress each side
4 sets
10 alt. boxstepups (weighted)
10 sets
30s Banded Sprints for Distance (Hütchen platzieren)
a couple of exercises to improve your squat position
hip opener
four movements
breathing techniques
- controlled & deep