technique
technique
ADV: ramp
work with a partner and alternate the exercises
4 sets of:
30m banded OH carry (red band + 2,5 - 8kg KB)
30-60"rest
8x pallof rotations each side
30-60"rest
15 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- work on increasing the height of the C2B-->belly to bar-->hip to bar
- band assisted MU
- partner assisted MU
- accumulate MU
3 rounds of:
10 DB-P. Press @2x22,5/15kg
10 Burpee over DB´s
50 DU´s
then
3 rounds of:
10 DB-Hang squat Cleans @2x22,5/15kg
10 Burpee over DB´s
50 DU´s
(10min cap)
- scale weight as needed to be able to do both movements in most sets unbroken. Scale reps Burpees (minimum 5) as needed to finish them in max 45sec. also in the later rounds!. Work for max 45sec. on DU´s for each set or scale to SU´s -
Emom8
1 hip muscle snatch
Rest 2 min
Emom 6
1 hip power snatch
Rest 2 min
Emom4
1 hip squat/powersnatch
3 sets
8-10 pendlay rows
8-10 bentover reverse flys
Rest 60s
5 sets of:
5 Front Squats
rest by feel
5 rounds of:
12 DB-DL
9 DB Hang P. Cleans
6 DB P. Press
1min Echo Bike at consistent pace
2Sets of:
2min Bike
1min off
2min Row
1min off
400m run (sub 2:00 min)
1m off
1min Bike
30 sec off
1min Row
30sec off
200 m run (sub 1:00 min)
30 sec off
30sec bike
15 sec off
30 sec row
15 sec off
30 sec Shuttle runs
4min off between sets
5 sets:
#1 Grip/shoulder: 5 KB Strict Press + 10-20" Bottom Up Hold (each side)
rest 1:00 - 2:00 min
#2 Back/legs/core: 8 Sandbag Lift offs + 30" loaded Plank Hold - AHAP
rest 1:00 - 2:00 min
in a team of everyone ( =all together)
carry 1000kg over 400m
use what ever you want! walk where ever u want!
- try to be creative and work together as a TEAM!
T.C. till 8.45pm