AMRAP30
200m run
8 T2B +1 each round
8 Pushups +1 each round
8 alt. rev. lunges +1 each round
8 PullUps +1 each round
20 DU‘s
3 sets no rest
8 ATG Splitsquats on forefoot each side (hand supported)
16 banded Goodmornings (blue or green band)
24 controlled alternating shoulder taps in quadruped position
4 sets each side
4 reps @ RPE 9
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets of:
5-8 DL from floor (no tng) @ RPE 8-9
(2s pause 1cm off the floor in concentric phase + 2s pause below knee on eccentroc phase)
rest 2 min
Try to increase reps first and then weight if you did this last week
Every 90sec. for 7:30min (5 sets):
P. Clean + 2 Cleans @ 65-80%
then
Every 60sec. for 3min (3 sets):
1 Clean @ 85-92,5%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec
- progress by working up in reps within the rep range, going with a slower tempo for a greater ROM on ecc. or pushing less with the arms off the floor (in that order, and not all in one session) -
6-10min EMOM
8-12sec. all out Echo Bike sprint
- adjust time on max power output and only go for more than 6 sets if you can still maintain our output! -