10 sets for time
Buy in 400m run
then 10 sets of:
10 burpees
8 T2B
8 Pull Ups
6 KB Squat Cleans (2x24/2x16kg)
Buy out 400m run
- TC 25 min -
15 min to work on kipping HSPU in sets of 3-5 (If kick up to Handstand is the limiting factor practice that today!)
- tripod position
- finish position
- descent to tripod
- shorter ROM
- Full ROM
- Deficit
For time (TC 18 min)
100 wallballs (9/6)
80 pushups
60 Alt. DB stepups (22,5/15)(24"/20")
40 pullups (scale to RR or jumping)
20 alt. SA devils press
Every 2.30 for 5 sets do
3 powercleans from floor
2 hang powercleans below knee
1 hang power clean above knee
2s hold in EACH catch
8 sets
1 splitjerk with 3s descent into dip
Rest 60-90s
3 sets
ME jerk dip squat hold @ 120%+ of Jerk
(Drop the weight when you finish)
Rest 90s
4 sets of:
6-8 single leg DL with 2xDB´s
rest ~30sec. btw legs
3 sets of:
3min on 1min off
2 rounds of:
8 KB-SDLHP
8 BB Push press @10-15kg
8 air squats
then Echo Bike for max cal in remaining time
let's have a closer look at your rowing technique
you all need:
1 rower + 1 machine of ur own choice (bike erg, echo bike, ski erg, running)
try to accomplish 6/5km on the rower as fast as possible
every 3 min u have to jump of the rower and do xcals/meters on ur second machine
- it should not take u longer than 30sec.
T.C. 35 min
Every 90sec. for 7:30min (5 sets)
P. Clean + Below knee Clean + Clean
@ 70-85%
then
Every 60sec. for 3min (3 sets):
1 Clean @ 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
6-8 single leg DB-rom. DL (2xDB´s)
rest 45sec btw legs
Every 3min for 15min (5 sets):
20-25sec. all out Echo Bike sprint
- adjust time on max power output! -
Jumping Bar muscleups and Doubleunders
Strict HSPU and Horizontal Ropeclimbs
In teams of 3-4
Finish 5000m as fast as possible on C2B
1 Bikes while the others do shuttle runs
whole Body