3 sets of:
10 banded shoulder dislocates
10 band pull aparts
10 (banded) scap push ups
15-25 SA banded OH-Tri ext. (each side - orange band)
- no rest between movements -
4 sets of:
4-8 SA DB strict press @ RPE 8
rest 2min
3 sets of:
12-20 Gorilla rows @RPE 8-9
rest 30sec.
8-12 Z-Arnold palmer press (each side) @RPE 8-9
rest 30sec.
(Try to increase reps then weight from last time)
6min EMOM
8-12sec. max cal Echo Bike
- go all out! The goal is to maintain your Power Output for all sets - choose time accordingly! -
Every 90s for 13.5min (9sets)
sets 1-3: 2 clean pulls, 1 squat clean, 1 Jerk
sets 4-6: 1 clean pull, 1 squat clean, 1 Jerk
sets 7-9: 1clean pull, 1 squat clean
-->increase weight throughout sets, especially between the three blocks of three sets
5 sets of 4 reps with 2s pause in bottom position
RPE9
rest 90s
AMRAP5
5 Sumo Deadlifts
5 Shoulder to Over Head
10 alt. OH rev. Lunges
Work with two Dumbells
RX: 2* 22.5/15kg
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
6 sets of:
4min on 2min off
1. 400m run
then AMRAP of:
6 Burpee BJ over (Box facing - 24/20'')
10 Pull ups
2. AMRAP of:
10 HSPU
10 DB-Hang squat cleans @2x22,5/15kg
50 DU´s