3 sets
5 Deadlifts @ RPE 8-9
rest 1 min
5 Strict HSPU @ RPE 8-9 (sc: ROM / 2-3 neg. with 5-10s ecc. / box (parallette) HSPU
rest 1 min
3 sets
4-8 (wtd.) Pullups (sc: light banded / 2-3 neg. with 5-10s ecc. / feet supported )
rest 90s
- Only increase weight or difficulty if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
Accumulate 100 glute bridges (DB on hip)
Work up to a heavy weight for each:
3 Sets
1 powerclean; 1 hangsquatclean;
1 Pushpress; 1 Pushjerk; 1 splitjerk
3 Sets
1 powerclean; 1 hangsquatclean
1 Pushjerk; 1 splitjerk
3 Sets
1 powerclean; 1 hangsquatclean
1 splitjerk
2 Sets
1 powerclean
1 splitjerk
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)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 seated single arm KB-press (each side)
rest 60sec.
6-10 bent over BB rows
rest 60sec.
3 sets of:
8-15 reps of favourite Triceps exercise
Rest 30sec
8-15 reps of favourite Biceps exercise
Rest 30sec