work on your Double Unders 15mins
- 3x 10 slow single unders, jump higher as usual
- 3x10 penguin jumps: jump and clap the DU rhythm on ur thigh (Rhythm: "Jump, spin, spin")
- wrist circles w/ ur rope
- jump and spin from ur wrist (without rope)
- 3 slow SU's + 1 DU + keep on doing SU's
- try to increase number of DU's next set
- max out your DU's
ADV: do an EMOM
x-reps for a 10 minute EMOM
make sure u have 20"rest per minute
work on your pistole squats during breaks of DU's
do at least 4 practice sets:
- box pistoles (slow and controlled)
- band supported pistoles
- elevated heels (stand on plate)
- ADV: 10-15 reps p.side without rebound
- practice the movement
- find a weight that u can move for 3 times per side - unbroken!
(quality over quantity)
- then do: 3 sets of
3 reps per side (unbroken)
between sides do:
10-15 russian twists w/ plate (15/10kg)
3 sets
20 Facepulls (1sec. hold)
20 elev. rack push ups (closer grip)
- no rest between movements -
3 sets of:
6 Bench Press @ RPE 9
rest 2min
3 sets of:
4-8 (wtd.) chin ups @RPE 8-9 - scale with banded, 2-3 5-15sec. negatives or feet supp. chin ups
rest 30, 45, 60sec.
12-20 alt. DB strict presses @RPE 8-9
rest 30, 45, 60sec.
- only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same weight! -
Every 2:00min for 6min (3 sets):
20sec. all out Echo Bike
- go all out! Do not hold anything back and see how you recover from set to set and how much your output might change! -
Every 2 min for 12 min
1.1.1.1 powercleans
(10s between reps)
4 sets
10 tall jerks (empty bar with focus on speed and position)
Rest 60s
20m Heavy SA KB OH carry each side
Rest 60s
8 Sets alt.
3 min on / 2 min off
1. 35/31 cals row
200 m run
2. 27/23cals bike
ME shuttle runs
- go sub 1:50 for the ergs
- go hard on the ergs but try to hold on for the same cals on every set
GROUP A: D-Ball & Burpee over high Box
5 rounds: 2 reps
- in conga line
GROUP B: max. reps TIRE FLIP
4 attempts
- work with a buddy if needed
- mind. 2min rest between attempts!
Grip, Shoulder, Core strength work:
E2MOM x4 (28min)
#1 Bottom up KB hold 30" each side (use heavy KB 24/16kg)
#2 GHD Sit ups - slow'n'controlled 6-10reps
#3 heavy Turkish KB Get up (2x each side)
#4 one minute rest