AMRAP 6
10 SA DB PushPress (22,5/15kg)
12 WallBalls (20/14 lbs)
14 T2B
2 min rest
AMRAP 6
10 SA DB Squat Cleans
200 m Medball run
14 PushUps
2 min rest
AMRAP 6
10 SA DB Devils Press
12 Medball SitUps
14 Pull ups
12-15 min work on Ring muscleups
Depending on strength level either work on
1.
Ringdips (with elevated feet) or 2-3 negatives
+ Ring pullups (with feet assistance) or 2-3 negatives
+ Ring swings with good mechanics
+ transition on low rings
2.
+ Ring swings with good mechanics
+ Hips to Rings
+ transition on low rings
+ jumping RMU
+ partner assisted RMU
Amrap12
2 wallclimbs (scale height)
4 boxjumps (30/24")
6 alt. SA DB clean and jerks (22,5/15)
8 wallballs (9/6)
7 sets (build up with good form)
1 x 3-position clean (high hang/hang/floor)
+ 1 splitjerk
Rest 90s
15 min to work on the DB C/J ladder
1 rep each arm at each weight
8 sets (Build up a heavy set)
2 splitjerks
45s rest
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME -1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
8-12 (w.) Ring pushups @31X1
(Focus on depth and ext. Rotation on top)
Rest 60s
2-3.2-3.2-3 strict C2B
(Rest 10s between clusters)
rest 60s
If you managed the upper range then you can add weight
For time (TC 6)
10-9-8-7-6-5-4-3-2-1*
Hang powercleans (42,5 / 30)
*4 x 5m shuttle sprints after each round