9 alt. sets of 2 min on // 1 min off
(3 sets each)
1.
30 russian KBS (24/16)
ME SA KB FS rest of the time
2.
20 Ring rows (consistent angle!)
ME kipping/jumping pullups rest of the time
3.
10 burpee Boxjump overs (24/20")
ME handrelease pushups rest of the time
Goal of this Workout is to get as many reps as you can in each interval without falling off your starting round too much!
Every 90 sek for 9 Min:
2 Tall Snatch + 3 Snatch Balance
@empty Barbell
> Focus: speed under bar
3 Sets:
1.1.1 Slow pull Snatch (3 sec First pull)
(60 sek Rest btw sets)
3 Sets:
1.1 Slow pull Snatch
(90 sek Rest btw sets)
3 Sets:
1 Snatch (normal Tempo)
(Rest as needed)
> Start with First weight After empty bar & work up in weight to a Heavy Last set! (Focus on Good Form)
2 Sets:
- SL rear-foot elevated DL:
12-15/side
- half kneeling Banded thoracic rotations: 12/side
(No Rest)
6 sets of:
3 Snatch Balance
60s rest
- start at second weight after empty bar and work up by feel -
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME -2 / 1 Atemzug oben / Cap at 15 reps)
3 sets of:
3-5 kipping def. HSPU with 5sec. ecc.
Rest 60sec.
6-10 DB-row on Bench (each side)
rest 60sec.
3 sets of:
8-12 ext. DB shoulder rot. (each side - 3sec. ecc.)
rest 30sec. btw sets