3 sets of:
12 TKE´s (each side)
15-25 prone banded leg curls
8 ATG split squats (each side)
8 alt. side plank high knees (each side)
- no rest between movements -
3 sets of:
6 (2'' def.) rev. lunges up to RPE 10
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
Every 3 min for 9 min
70s cyclists goblet squats (31X1)
every 90" x 9
heavy Snatch Pull (+10) + Snatch (+10)
2x 1 S.Balance + 1 OH Squat
#1 30" hollow hold
#2 5 banded strict press
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 (+1kg-2,5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 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. -