Technique training for kipping/butterfly Pull Ups
8 Ring rows + hold till failure
30 hollow flutterkicks
8 bent over reverse flys
5-10 Push ups
60 sec. rest
3 sets of:
15-25 banded Triceps push downs
15 banded Facepulls (1sec hold)
- no rest between movements -
4 sets of:
4-8 SA DB strict press @ RPE 9
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.
- 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! -
Every 2:00min for 6min (3 sets):
20sec. all out Echo Bike
- go all out! Do not hold anything back and see how you recover from set to set and how much your output might change! -
5 sets
8 lateral half kneeling MB throws
rest 20s between sides
Every 90s for 16 sets
4 sets
1 Powerclean + 4 strict presses
4 sets
1 Powerclean + 3 Pushpresses
4 sets
1 Powerclean + 2 Pushjerks
4 sets
1 Powerclean + 1 Splitjerk
3 sets of:
6-10 Bulg. split squats @31X1 (DB´s in hands)
rest ~45sec. btw legs
4 sets of:
6-10 seated DB-press
rest by feel
6-10 bent over BB rows (sup. grip)
rest by feel
3 rounds of:
15 Facepulls (1sec. hold)
8-15 KB-skull crusher
20-30 seated banded leg curls
- no rest -
AMRAP40
In Teams of 2
1200m run
60 cal EchoBike
1200m row
- split as needed on the EchoBike and split every 200m on the row and run
- try to hold the 200m run and row sub 1:00 min on every round/set
5 Rounds
2min rest between exercises
A) 3 reps paused Zercher Squat
hold for 5sec. @ bottom position
AHAP
B) 6 - 10 reps Nordic Hamstring Curls
5sec. ecc. (ASAP = as slow as possible)
AMRAP 17min
20 Box Step over w/ 2x DBs (farmers carry) (YGIG)
20 partner med Ball crunch shots (YGIG)
30m DB OH walk (each of u)
1min rest