T2B Basics

3 Sets:
- 30 sek. Hollow on floor
(15 sek Rest)
- 30 sek. Arch on floor
(15 sek Rest)
- 30 sek. Floor Leg Lifts
(30 sek. Rest)

Strict T2B Practice

2 Sets:
- 15-20 sek. Hollow Hang
(15 sek Rest)

3 Sets:
- 6-10 Tuck Hang to L-Hang (legs above hip height)
(60 sek rest)

2 Sets:
- 4-6 strict toes to Bar/ leg Raises
(Rest as needed)

Kipping T2B practice

6 min Time to practice:
- Kipping Swing (Band in rack)
- Dynamic Leg Lifts (Target)
- Kipping T2B (straight legs)

Accessories

2 Sets:
- 60 sek Double KB Farmers Carry
- 12/Seite SA Lat pull downs
- 15-20 sek L-Sit Hold
(60 sek Rest)

Bench Press

2x 4 close grip Bench press with 3sec. ecc. @~RPE 9
Rest 2-3min

- in sets of 4 reps work up to two heavy sets (~RPE 9) of 4 close grip Bench Press with 3sec. eccentric -

Assistance Lifts

3 sets of:
6-10 single leg squats (each side - lateral on box - scale ROM or add load in goblet pos. as needed)
Rest 30-60sec.
6-10 single arm KB-press (each side)
Rest 30-60sec.
6-10 3-point DB-rows (each side)
Rest 30-60sec.

- Increase weight / reps / difficulty if possible from last week. Only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same weight! -

Priming

3*2 ME vertical jumps with 2s pause in catch
rest 30s

Snatch complex

every 90s for 9 sets (13.5 min)

- 1 high hang vertical snatch
- 1 hang snatch
- 1 snatch

Snatch pulls

4*5 @100-110% 1RM Snatch
rest 60-90s

Conditioning

6min AMRAP of:
6 ring rows
9 push ups
12 air squats

rest 2min

6min EMOM of:
1. row for cals (scale to C2-Bike)
2. Echo Bike for cals

rest 2min

6min AMRAP of:
12 alt. DB-Snatches
12 WB
12 Box step overs

rest 2min

6min EMOM of:
1. Echo Bike for cals
2. row for cals (scale to C2-Bike)

Endurance

30min Amrap (In Teams of 2/ YGIG)

1. 12/15cal Echo Bike
2. 14/18cal Row
3. 12/15 cal Ski
4. 200m Run together

Snatch

Every 90s for 5 sets
1 powersnatch from floor
1 hang snatch between 70-85%

Then directly into

Every 60s for 4 sets do
1 snatch from floor @ 85-95%

Wendler Backsquat

All sets go from 90% of your 1RM

3 sets (+2,5-5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

3 sets
10-16 alt. Barbell FR walking Lunges
Rest 90s

Increase weight if possible

Accessories

3 sets
6-10 Ring body saws
Rest 30s
20-30 Banded leg curls
Rest 30s

Increase reps is possible

Mobility Exercises - Focus Lower Extremeties

- Progression Diagonal stretch
- Band Step overs
- Loaded Heel in room into pistol squat