E2MOM for 12 min
10 T2B
10 Burpees
10 KB SA Thruster (24/16 kg)
Rest 5 min
E2MOM for 10 min
200 m run (sub 1:00min)
12 KB Snatches
- try to finish sub 1:15 and scale if needed
10 sets each with a partner YGIG
1 Medball forward throw
Every 90s for 8 sets do
1 Snatch lift off (2s below knee)
1 Snatch Pull (focus on shrugg)
1 Snatch
Build up with good form!
3 sets
6-10 controlled pressing snatch Balance from floor
(empty bar or even lighter bar)
rest 60s
6-10 barbell roll outs
rest 60s
12 min to Build up with good form
1 Powersnatch + 1 Hang power snatch
then @ 70-85% of above
AMRAP5 of unbroken complex
1 Powersnatch + 1 Hang power snatch
Try to accumulate as many unbroken complexes as you can. When fatigue sets in do enough rest that the form stays good!
3 sets
15-20 bentover reverse flys (2x2,5/2x1.25)
Directly into
15-20 bentover reverse flys without weight
Rest 60s
4 sets of:
5-8 DB-Bench Press with 3sec. hold in bottom
rest by feel
6-8 3-point DB-rows (each side)
rest by feel
3 sets of:
3min on 1min off
AMRAP of:
30m Farmers walk (15m there and back)
8 push ups
12 Goblet squats
5x: 1min ON / 30sec OFF
2min rest
4x: 40 On 20 off
2min rest
3x
30 ON / 15 off
5min rest before part B) starts
RUN: 1km (~ 6-7 min)
ROW: 2km/ 1,5km (~8 min)
Keep a consistent pace!
Every 90sec. for 7:30min (5 sets)
Clean + Front Squat + Hang 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)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-8 single leg DB-rom. DL (2xDB´s)
rest 45sec btw legs
- 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. -
Start a new set every 5min (3-4 sets):
Every 30sec. for 2:30min (5 sets):
6sec. Echo Bike Sprint
- only do a fourth set if you power output is still consistent! -
10 min work on
1-5 ring pullups or chin over ring hold while swinging for 10-15s alternating with 10m Schubkarrenlauf
Amrap 6 YGIG Konga line style
20m emtpy prowler push!
Some exercises to release tight hips