Every 7min for 28min (4 sets):
6min EMOM
1. Xcal row
2. X/Ycal Echo Bike
- choose a number of cals that is challenging for the 6min, but especially to hold over 4 sets! If you do not feel confident to pick the right number of cals for you, start rather low. You can still go up after 1 or 2 sets if it is too easy. But ideally you would want to hold the same number of cals for all sets and reach your limit with that by the end of the fourth set! -
EMOM 5 min:
3 seated Box Jumps
> maximal hip extension
> safe landing
Every 90 sek for 12 min: (8 Sets)
1 Snatch DL (Pause 2 sek @knee + mid tight)+ 3 High Hang Snatch
> Start @first weight After empty BB & work up for a technical Heavy set!
> Focus: maximal hip Extension!
With a partner: (3 Sets)
- 15 Meter Heavy Barbell FR Carry
- L-Hang Hold
> partner A Starts with the Carry while partner B is Holding the L-Hang
Every 90sec. for 12min (8 sets):
4 sets
2 OHS @31X1 (start with 1st weight after empty Bar)
4 sets
2 OHS (75-90%)
All sets go from 90% of your 1RM
3 sets (+1-2,5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90%
(ME-1 / 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.
- 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:
8-12 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. -