2-4 Sets:
1) 20-30 sek. Pike Box HS Hold/ Wallfacing HS Hold
2) 20-30 sek. Wall- supported HS Hold (practice kicking up)
3) 4-6 attempts (wallfacing) Kick into free HS Hold
4) 10-20 sek. Band supported free HS Hold
5) 5-15 sek. free HS Hold (with Partner)
> Work through progressions as far as you Are capable of
2-4 Sets:
1) 1 Wall Climb + 15-20 sek. Hold
2) 8 alt. Pike Box HS Taps/ Shoulder Taps + 3-5 steps/ per side in Pike Box HSW
3) 6-10 alt. Shoulder taps in (wallfacing) HS
4) 6-10 alt. Walk on Plate in HS
Advanced:
1 Set of above stations - then Rest of the Time practicing free HSW/ obstacle
AMRAP 6 min:
4 strict pull ups/ 8 Ring Rows
6 Push ups
12 V-ups/ Tuck ups
12 min to work kipping / Butterfly / C2B pullups
1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)
2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM
3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes
10 rounds of:
6 DB-P. Cleans @2x22,5/15kg
9 push ups
12 air squats
- 10min cap -
- scale weight, number of push ups and/or squats (minimum 6) or to elev. hand position for push ups -
Every 90s:
Sets 1-3: 2 Snatch pulls form floor (no tng) + 1 power sntach
Sets 4-6: 1 Snatch pulls form floor (no tng) + 1 power sntach
Sets 7-9: 1 Power snatch
increase weight between different blocks of sets
3 sets of 5-8 reps @ RPE 8-9
rest 90s
For time:
alternate between:
a) 3 6 9 12 alt. SA SB sntaches (22.5/15kg)
b) 12 9 6 3 hollow body rocks
TC 6min
5 sets of:
5 DL (TNG - sub with RDL)
rest by feel
4 sets of:
3min on 1min off
2 rounds of:
6 ring rows
9 push ups
12 goblet squats
then max cal row in remaining time
In teams of 2 accumulate as many calories as possible :
6 min Row
6 min Echo Bike
Rest 3 min
4 min Row
4 min Echo Bike
Rest 3 min
2 min Row
2 min Echo Bike
Partners can switch as needed to stay at a good intensity all the time!
Every 90s for 5 sets
3 slow first pull (3s) snatches (no tng)
@ 75-90%
Then directly into
Emom3
1 snatch from floor @ 90-100%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 frontrack bulgarian splitsquats
Rest 45s between legs
3 sets
30s controlled seal walk
8-12 slider leg curls
- no Rest -