3 sets no rest
15 (mini-banded at knee) glute bridges (1sec. hold)
6 single leg RDL to high knee (each side)
8 pallof press (each side)
4 sets each side
4 reps @ RPE up to 10
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
- 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 90s for 9 sets (13.5 min):
- 1 snatch pull
- 1 power snatch
start with first weight after empty barbell, increase weight throughout sets but focus on speed and stability
5 sets of 5 reps @RPE9
rest 60-90s
AMRAP5:
5 muscle snatches
5 OHS
5 hollow budy rocks
user empty barbell
Every 90sec. for 12min (8 sets):
3 OHS
- 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)
3 @ 70%
3 @ 80%
3+ @ 90% (ME -1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 Par. pike HSPU
rest 60sec.
6-10 (wtd.) ring rows
rest 60sec.
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -
3 sets of:
30sec. pull apart hold
10-15 bent over rev. flys @1,25-2,5kg
30sec. prone iso row
rest 60sec.