Take 5min to pracitce good wallk walk machanics and to find your individual scaling option!
10 sets of:
90sec. on 60sec. off
1. 20/15cal Echo Bike (should be done sub 1min)
then max wall walks in remaining time
2. AMRAP of:
7 DB-Front Squats 2x22,5/15kg
7 T2B
7 Burpees
3*3
rest 60s
pulling the barbelll rapidly through without contact
choose heavy weight but don't compromise on speed
focus on pull, minimize push above head
E2MOM18 (9sets)
sets 1-3: 2 snatch pulls, 2 sntaches
sets 4-6: 2 pulls, 1 snatch
sets 7-9: 1 pull, 1 snatch
increase weight throughout sets and especially blocks of sets
squat snatch if possible
all pulls/snatches starting from ground
heavy but beautiful backsquats in teams of 2
3*3
rest 90s
spot each other if necessary
Every 90sec. for 12min (8 sets):
2 OHS @ 31X1
- quick build up over the first 2-4 sets to 80%. Then do all remaining sets between 80-90% -
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 Par. pike HSPU
rest 60sec.
6-10 (wtd.) ring rows
rest 60sec.
3 sets of:
30sec. pull apart hold
10-15 bent over rev. flys @1,25-2,5kg
30sec. prone iso row
rest 60sec.