3 Sets:
- 20 sec activ Hang (pull up bar or rings)
- 10-15 sec/ each Top&Bottom of Ring Support Hold
- 15 Banded Lat-Pull down
- 10 false Grip Ring Rows
(30 sek Rest btw sets)
Practice for 15 Min:
1)15-20 sec activ Hang in false grip + 15-20 sec Top of Ring Support Hold
2) 8-10 false grip Ring Rows/ 2-4 false grip strict Pullups
3) 3-5 RMU Transition in low rings (with feet/ band Support)
4) 1-2 negativ strict RMU (low rings)
5) 1-2 jumping RMU
6) 1-2 (Partner/ Band supported) strict RMU
>Work through the progressions!
3 Rounds for Quality:
- 5 strict pull ups (Banded/ feet supported)
- 8 strict Ring Dips (Banded/ Ring Push ups)
- 10 alt SL strict T2B (knee Raises/ alt V-up)
3 sets
20-30 seated banded rows
15-25 supine DB/KB-Tri ext.
- no rest between movements -
3 sets of:
6 Bench Press @ RPE up to 10
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! -
Go for max cal for each time slot as YGIG with a partner:
10sec.
15sec.
20sec.
rest 2min
20sec.
15sec.
10sec.
Every 2 mins for 18 mins (9sets):
- sets 1-3: 3 snatch pulls + 1 Power sntach
- sets 4-6: 2 snatch pulls + 1 Power sntach
- sets 7-9: 1 snatch pulls + 1 Power sntach
increase weight with decreasing reps
5 sets of 4 reps @RPE9
rest 60-90s
3 sets of:
8 Barbell holding SL corsses
12 Sit-ups
ME plank
rest as needed
4 sets of:
8 Push ups
-Rest by feel-
8 controlled Box step downs each side
-Rest by feel-
8-10 DB 3 point Rows each side
-Rest by feel-
Accessories
3 sets of
15 Band Pull aparts
20 Banded Glute Bridge
-Rest by feel-
6-8 Sets:
3 min ON/2 min OFF
1. 400m Run (max 2 min)
Max calories: Echo Bike
2. 500/450m Row (Max 2 Min)
Max Meter: Shuttle Run (1 lane=7.5m)
—> consistent pace over all Sets! Just do a 7th and 8th Set if you can Hold your calories/ meters!
7 sets
1 high hang snatches with 5s pause in catch @ 70-80%
rest 90s
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95%
(ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
8-10 bulgarian splitsquats @ 31X1
(2x DB in hands)
rest 45s between legs
Try to increase weight from last week
3 sets
8-12 Partner Beinbeuger (ygig)
Accumulate 90s L-sit on low rings
(5 min cap)
- tall kneeling thorax opener with orange band 3*5-8 /side
- wallsit + hand slides 3*5-8
- black roll thorax/shoulder opener 3*30-45s
- thorax extended cat cow
- shoulder rotations (orange band) 3* 5-8
- Foam rolling
- KB smashing