T2B + kipping HSPU

1) 5 min to find Scaling for EMOM:
T2B + kipping HSPU


2) EMOM 21 min: (7 Sets)
1. x-reps T2B/ Kipping leg Raises/ Kipping knee Raises
2. x-reps Kipping HSPU/ scale ROM/ handstand Hold + strict HSPU/Pike Box HSPU
3. rest

Core Finisher

4 Sets:
- 30 sek KB Flutter Kicks
- 10/side Sideplank Hip Dips
- 30 sek. arch Hold/ Arch flutter kicks
(30 sek. Rest)

Pump and Prime

3 sets of:
15-25 prone banded leg curls
5-7 rev. nordics (dorsiflexed feet - hand supp. if needed)
8 alt. shoulder taps

- no rest between movements -

Reverse Lunge

4 sets of:
4-6 (2'' def.) rev. lunges @ RPE up to 10
Rest 45s between legs

(Load with 2x DB´s in Farmers Position)

Assistance Lift

3 sets of:
5-8 Front Squats with 5sec. ecc. @ RPE 8-9
rest 2min

- 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! -

Splitjerk technique

3 sets of:

- 1 dip with pause in bottom position
- 1 dip and drive
- 1 Split Jerk with 2s pause in split
- 1 SJ

rest ~60s
work with light weight

segmented clean and jerk complex

every 90s for 9 sets (13.5min)

- sets 1-3: 2* clean and jerk (2s pause above knee; 2s pause in dip)

- sets 4-6: 1* clean and jerk (2s pause above knee; 2s pause in dip)

- sets 7-9: 1 clean and jerk

Acc.

Strict press:

4 sets of 5 reps @RPE8-9

rest ~60s

Lower Body Strength

4 sets of:
8 SL Hip Thrusts each side
-rest 30 sec.-
10 Goblet Squats
-rest 30 sec.-
10 KB Romanian Deadlift
-rest 1 min-

WOD

10 min Amrap

6 DB Push Press
10 cal Echo Bike
8 DB Push Press
10 cal Echo Bike
10 DB Push Press
...

Endurance

12 min E3MOM

1) 120s row
2) 120s Echo Bike
3) 120s ski
4)120s C2Bike

2min Rest

12min E2MOM
1) 80s row
2) 80s Echo Bike
3) 80s ski
4)80s C2Bike

2min Rest

12 min EMOM
1) 40s row
2) 40s Echo Bike
3) 40s ski
4)40s C2Bike

Goal is to hold your pace each set!

Snatch

Every 90s for 5 sets
3 hang snatches between 65-80%

Then directly into

Every 60s for 4 sets do
1 hang snatch @ 85-92,5%

Wendler Backsquat

All sets go from 90% of your 1RM

3 sets (+2,5-5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

3 sets
6-10 lateral box step downs
(goblet/knee height)
Rest 45s between legs

Try to increase reps then weight if possible

Accessories

3 sets
6-10 strict leg raises
Rest 30s
8-12 slider leg curls
Rest 30s

More reps if possible

Lower body Mobility

loaded mobility exercises for lower extremities