10 alt. sets of 2min on// 1min off
1.
10 DB Cluster (2x22,5/15 kg)
7 T2B
7 Burpees over DB
2.
20 DB DL (2x22,5/15kg)
10 PushUps
10 fence sprints
3 sets of:
8-10 single leg (2" elevated) glute bridges each side
10-12 alt. Light goblet Cossack squats with full ext. between reps
12-14 alt. mini banded hip flexor activation in hollow position
- no rest between movements -
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)
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! -
8 x 1 Banded broad jump
Rest 45s
Every 2 min for 24 min (12 sets)
4 sets
3 snatch lift offs
3 snatch high pulls
1 muscle snatch
4 sets
2 snatch lift offs
2 snatch high pulls
1 power snatch
4 sets
1 snatch lift off
1 snatch high pull
1 snatch
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
1 jerk dip squat with 5s hold
2 splitjerks
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 (weighted) Ringdips
rest 60s
6-10 (weighted) Ring pullups
rest 60s
Increase reps first and then weight
For time (TC 6 min)
16-12-8-4
Box stepovers (2x22,5/2x15)
Strict HSPU