4 sets of:
3 CMJ (stick the landing, reset, then jump again)
rest ~30sec.
12min EMOM
pause P. Clean (3sec. just above knee and in catch) + Hang Clean
- start at first weight after empty bar and work up by feel but prioritize form! -
3 sets of:
3 Clean pulls with 2sec. pause 1'' off floor and just below knee @ ~ highest complex weight
rest 90sec.
3 sets of:
30sec. double KB-Front rack bottom of squat hold
6 (wtd.) sideplank rot. (each side - 2,5-7,5kg)
- rest as needed -
Warm up exercise: muscle Clean
Tall clean
build up: 5x every 90" 2 reps
Heavy Clean High Pulls:
3 x 4reps
90sec rest between sets
3x 15sec
120% of 1RM Front Squat
Benchmark WOD: half DT
5 rounds for time @ 70/47,5kg
6 Deadlifts
4 Hang Power Cleans
3 Push Jerks
T.C. 5:00 min
Every 90sec. for 12min (8 sets):
3 OHS
- 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)
5 @ 75%
3 @ 85%
1+ @ 95% ( 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