2 Sets:
- 15-20 sek. Activ false Grip Hang in high/ low rings
- 20 sek. Hollow Hold
- 15-20 sek. Top of Ring Pull up Hold (false grip)
- 20 sek. Arch Hold
- 15 sek./ each Top + Bottom of Ring Dip hold
1) 5 Min Work for Quality:
- 3-5 feet-supported RMU Transition (2 sec Hold at top of pull + in bottom of Dip)
2) 5 min work for Quality:
-1-2 negativ strict Ring MU (Banded/ Partner supported, high or low rings)
3) 5 Min Work for Quality:
- 1-2 Full strict RMU (Partner supported/ banded in low rings)
- if strength is NOT there yet:
6-8 False grip Ring Rows + 3-5 strict Ring Dips
2 Sets:
- 12 Scapula Pull up @2121
- 30 sek. Scapula Push up in elbows
- 15 Banded Lat pull downs in Hollow Hold
(Rest as needed)
3 sets of:
5 Deadlifts with 4sec. ecc. (no TNG) @ RPE 8-9
rest 1 min
8-10 DB-Floor Press (1sec. hold at bottom) @ RPE 8-9
rest 1 min
3 sets
6-10 bent over BB-rows (supinated grip)
rest 90sec.
Accumulate 100 band pull aparts (shoot for 20-30 reps in the first set and do at least sets of 10 reps)
A: snatchbalance
Find a heavy weight for 1 snatchbalance + 1 overheadsquat
Then do 3 Sets @ heavy weight
60sec. Rest after each set
B: snatchcomplex
10 Sets of:
1 snatchpull; 1 snatch; 1 hangsnatch
Work weight up Over the sets
C: snatchpull
4sets @110%
3 snatchpulls
3 sets of:
10-16 Walking lunges (DB‘s in hands)
rest by feel
6-10 DB-Floor press (1sec. hold at bottom)
rest by feel
1 lane hand over hand sled pull
rest by feel
10min AMRAP of:
2 DB-Thrusters
10cal row (sub with cal C2-Bike)
4 DB-Thrusters
10cal row
6 DB-Thrusters
10cal row
...
4 x AMRAP 7 Min:
800m Run (max 4 Min)
Remaining Time:
Max Cals Row OR Echo Bike
(3 min Rest btw sets)
> 1. set: 60% effort on the Erg
2. set: 70% effort
3. set: 80% effort
4. set: 90% effort
> stay consistent on the Run!
Choose 1 Erg for all Sets!
Every 90s for 8 sets (go for speed and positions and NOT weight)
5 tall splitjerks with 2s pause in catch
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60% ( 1 Atemzug oben / Cap at 15 reps)
2 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
3 rounds for time (TC 8 min)
400m run
10 B.F. Burpee Boxjump overs (24/20")
Lower Body streching and triggering
Equipment: lacrosseball; kettlebell; green band