5 sets of
50 Du‘s
22 Hang Squat Snatches (22,5/15 kg)
18 Hand released push ups
14 T2B
then
800 m run
into
5 sets of
22 STOH (22,5/15 kg)
18 goblet rev. Lunges
14 C2B
TC 30 min
2x 3 close grip Bench press with 3sec. ecc. @~RPE 9
Rest 2-3min
- in sets of 3 reps work up to two heavy sets (~RPE 9) of 3 close grip Bench Press with 3sec. eccentric -
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! -
12 min to Build up
1 Powerclean
1 Pushjerk
then @ 70-80% of above
AMRAP5
Powerclean and Pushjerk
4 sets
6-8 biceps curls to reverse grip strict press
rest 60s
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
1 splitjerk with 5s hold in catch
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% ( 1 Atemzug oben / Cap at 15 reps)
3 sets
10-16 alt. DB Bench presses
(Hold the other DB in the bottom position while pressing)
rest 60s
6-10 (weighted) chinups
rest 60s
Increase weight if possible
AMRAP7
2 deficit kipping HSPU (4"/2")
5 Powercleans (70/47,5)
4 deficit kipping HSPU (4"/2")
5 PC
6 deficit kipping HSPU (4"/2")
5 PC
8 deficit kipping HSPU (4"/2")
.....