5 rounds of:
12 KB SDHP (24/16 kg)
12 T2B
200m run
3 min Rest
5 rounds of:
12 KB Goblet Squats
12 KB PushPress
40 DU‘s
TC 25 min
try to find a scaling to finish the first set in 11-12 min and the second set in 10 min
In 12min do 8-12 sets of
3 / 2 / 1 Frontsquats + 1 splitjerk
- start at first weight after empty bar and work up by feel but prioritize form! Go down in reps only if the frontsquat gets the limiting factor.
4 sets
3 weighted CMJ into 3 CMJ
Into
5 KB windmills each side
Rest 60s
5 sets
30m double KB FR carry + 30s hold
Rest 30s
5 sets
1.1.1 Snatch Balance with 2s pause in bottom
rest 10s between reps and 90s between sets
Focus is on speed and depth
5 sets
1 behind the neck split jerk + 1 OHS with 2s pause
rest 90s
For time (TC 5)
30 alt. HEAVY DB Snatches
5 sets of:
5 DL (TNG) with 3sec. ecc.
rest by feel btw sets
4 sets of:
3min on 1min off
AMRAP of:
12cal row (sub with C2-Bike)
9 goblet squats
6 push ups
EMOM in teams of 2
each of you needs one machine (different one!)
Partner A:
10sec on, 50sec off
20sec on, 40sec off
30sec on, 30sec off
40sec on, 20sec 0ff
50sec on, 10sec off
Partner B:
10sec off, 50sec on
20sec off 40sec on
30sec off, 30sec on
40sec off, 20sec on
50sec off, 10sec on
2 mins rest
switch machines and the EMOM variation
individual pace
50-60% of ur possible speed
(2x800m)
Every 90sec. for 7:30min (5 sets)
1 clean pull + 1 powerclean + 1 clean
@ 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 @ 75%
3 @ 85%
1+ @ 95% (ME / 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) -
With a partner as YGIG
10s ME Echo Bike for calories (each)
15s
20s
25s
30s
Focus on quick accelleration and good transitions between the sets
Strict Hspu + Crawl variation
Slowmotion gobletsquats 10x1 with 30s rest
In teams of 2-3
For time
8 sets
200m row
5 Burpees over rower
TC 10 min
Focus on shoulder
Mobility and Stretching
whole Body
with Black Role