4 sets
5 scapula pushups with 5s protraction hold after each rep
5 Bent over reverse flys with 5s retraction hold after each rep
- no rest between movements -
4 sets of:
4 Bench Press up to RPE 10
rest 2min
3 sets
1-3 legless RC (scale to 3-5 rope pullups or 2-3 horizontal ropeclimps)
Rest 60s
6-10 ring pushups (21X1)
(If not able to do 5 full regular pushups go for elevated regular pushups)
Rest 60s
Every 90 sec for 5 Sets:
2 Snatch Balance @2 sec Pause in Bottom Position
> moderate load through all Sets!
> Focus: fast drop under bar!
3 Sets:
1 Snatch DL (Pause below knee + mid tight) + 2 High Hang Snatch
(60 sek Rest)
3 Sets:
2 Hang Snatch
(60-90 sek Rest)
3 Sets:
1 Snatch
(Rest as needed)
> Start with First weight After empty BB & work up through all Sets to a Single heavy!
5 min Quality Amrap:
- 10 cuban Press
- 10/side Single Leg Glute Bridge
- 10 High Plank to Sideplank on hands
Every 90sec. for 12min (8 sets):
2 OHS with 2s stop above knee in ecc. Phase and 2s stop above knee in concentric phase!
- 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 @ 75%
3 @ 85%
1+ @ 95% (ME / 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.