Every 90sec. for 15min (10 sets):
3 P. Cleans (no TNG)
- start at first weight after empty bar and work up by feel but prioritize form! -
EMOM for 8min (4 sets)
1. 2x CMJ into broad jump (stick landing for braod jump)
2. 6-8 ring body saw
With a partner accumulate as many meter as possible in 5min:
30m Farmers walk (15m there and back) as YGIG with partner
chosse a weight that is challenging for the 30m but possible to carry unbroken for all sets!
25min EMOM
1. 45sec. Row
2. 10-14 single arm DB-Hang C+J (5-7 each side)
3. 45sec. Echo Bike
4. 10-15 Goblet Squats
5. 10-14 alt. DB-Snatches
Every 90sec. for 12min (8 sets):
4 sets
3 OHS (start with 1st weight after empty Bar)
4 sets
2 OHS (75-90%)
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
8-12 bnk Snatch grip strict press
rest 60sec.
8-10 3-point DB-rows
rest 60sec.
3 sets of:
8-12 standing Barbell curls
rest 30sec.
8-12 seated single arm DB OH-Triceps extensions (each arm)
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. -