3 Sets:
1) 2-4 Ring to Chest pull ups/ 3-5 strict C2B/ pull ups
2) 15 sek/ each Top to Bottom of Ring Support Hold
(Rest as needed)
4 Sets:
1) 5 Ring MU Transition in low Rings
2) 10 Hollow to Arch Rolls
(Rest as needed)
6 min practice Time:
- 1-2 strict Ring MU (Banded/ with Partner)
- 1-2 strict negativ RMU (Banded)
2-3 Sets:
- 10 Tempo Scapula pullups @3030
- 10/side SA Ring Row
- 15 Reverse flys @1 sec Hold on top
(No Rest)
4 sets of:
5min on 2:30min off
1. 3 rounds of:
15 WB (20/14lbs)
12 alt. DB-Snatches (22,5/15kg)
then max cal Echo Bike in time remaining (scale as needed to have at least 1:30min on the bike)
2. 3 rounds of:
8 Burpee over DB
10 alt. goblet rev. lunges (22,5/15kg)
then max cal row in time remaining (scale as needed to have at least 2:00min on the rower)
- aim for the same or even slightly more cals on the ergs in the second round. -
5 sets of:
- 2 pulls + 1 squat clean + 1 push jerk
rest 60-90s
3 sets of 5 heavy reps
rest 90s
3 sets of 5-8 reps
rest 60s
5 sets of:
5-8 (TNG) strict Press
rest by feel
8-10 bent over BB-rows (sup. grip)
rest by feel
4 rounds of:
12 alt. Box step ups (wtd. if needed)
12cal row
12 single arm DB-Hang Clean and Jerks (6 each arm)
For Time: (Teams of 2)
800m Run (together)
10 rounds: (YGIG per round/ 5 each)
15/12 cal Row
8 burpee over Rower
800m Run (together)
10 Rounds: (YGIG per round/ 5 each)
12/10 cal Echo Bike
6 Shuttle Runs (1 Run=7.5 Meter)
(Timecap: 40 Min)
Every 90s for 5 sets
2 tng powersnatches from floor
1 hang snatch between 70-85%
Then directly into
Every 60s for 4 sets do
1 snatch from floor @ 85-95%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
10-16 alt. Barbell FR walking Lunges
Rest 90s
3 sets
6-10 Ring body saws
Rest 30s
20-30 Banded leg curls
Rest 30s
Active mobilisation from almost all joints from toes to head
key word - CARs and balance exercises
passive stretches