15 min to work on T2B
1. Skill work:
- work on that first rep by practicing jumping into Hollow --> Arch etc...
- get that second rep!
- do multible sets of 3-5 reps and work on movement efficiency
2. capacity work:
10 sets of: X T2B rest 30sec.
21-15-9 of:
Front Squat @60/40kg
Strict HSPU
- 75 DU´s after each round -
(9min cap)
- scale Squats as needed to be able to do 21 reps in 2 sets! (choose DB or KB Front Squat if FR pos. is insufficient). Scale reps on HSPU (minim. 9-6-3) and/or ROM or to push ups/standing DB-shoulder press. work for max 1:15 on DU´s for each set or scale to SU´s -
EMOM 15 Min: (5 Sets)
1) 2 High Hang Squat Clean
2) 2 Below knee Squat Clean
3) 2 Squat Clean
> Start with First weight After empty BB
> increase weight every 3 minutes!
4 Sets:
1.1.1 @2 sec Pause below knee
(Rest as needed)
> every rep new Set up
> Build up to a Heavy set
2 Sets:
- Double KB Frontrack Carry: 60 sek
- Star Sideplank: 30-40 sek./ side
(60 sek Rest btw sets)
Every 90sec. for 12min (8 sets):
1 OHS with 4sec. ecc. and 2sec. hold in bottom position
- 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)
3 @ 70%
3 @ 80%
3+ @ 90% (ME -1 / 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.
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -
3 sets of:
8-15 reps of favourite Triceps exercise
Rest 30sec
8-15 reps of favourite Biceps exercise
Rest 30sec