EMOM 8 min:
1. 10 scapula pull ups + 10 Scapula Push ups
2. 20 sec Hollow Hold into 20 sec Arch Hold
3. 8 Glute Bridges + 6 laying Hip Extension
4. 12 Hollow to Arch kipp Swings
15 min to work on:
1) 6-8 Big Kipping Swings
2) 4-6 Kipping Hip to Bar
3) 2-4 jumping BAR MU from Box
4) 2-4 BAR MU Transition in floor (BB in rack)
5) 1-3 Banded BAR MU
6) 1-2 BMU with help of partner
> Work through progressions based on your skill Level!
3 Sets:
1) 2-5 strict Chest-to-bar/ pull up (Banded/ feet-supported)
2) 6-8 Russian Push ups/ normal Push ups (Hand elevated)
3) 15-20 Hollow Rocks
(60 sek Rest)
3 sets of:
12 pogo jumps
rest ~30sec.
10 sets of:
Pause P. Snatch (3sec. just belwo knee) + Hang Snatch
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
2x 3-stop Snatch DL (2sec. 1'' off floor, at knee and mid thigh) + 3 Hang Snatch high pulls
rest 60sec.
3 sets of:
10 Hollow rocks or 10sec. hold
8 alt. V-ups
6 tuck-ups
10 alt. shoulder taps
rest 60sec.
4 sets of the following:
- 1 dip 'n' hold (2s)
- 1 dip 'n' drive
- 1 Split Jerk with 2s hold in split
- 1 SJ
--> start with empty barbell and increase weight in small steps
--> 45-60s rest
6 sets to find individually heavy SJ single:
- 3 sets of 3 reps
- 2 sets of 2
- 1 set of 1
--> rest 60-90s in between sets
5 sets of 5 reps @ RPE 8-9
--> focus on speed and form, not weight
--> rest 60-90s
3 sets of:
10-15 goblet squats @31X1
rest by feel
6-10 push ups (elev. As needed) @31X1
rest by feel
12-16 Gorilla rows
rest by feel
5 rounds of:
8 KB-SDLHP
10 DB-P. Press
12 alt. Box step ups (wtd. if needed)
3 -4 Sets of 9min:
800m run (fast)
Max Cal Echo Bike
3min Rest btw Sets
Moderat pace on the Echo Bike
Every 90s for 5 sets
2 slow first pull (4s) 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)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 frontrack bulgarian splitsquats
Rest 45s between legs
Increase weight if you did 10 reps each set last week. Otherwise go for 10 reps with the same weight.
3 sets
30s controlled seal walk
8-12 slider leg curls
- no Rest -
Exercises to practice and strengthen spinal movements:
- controlled scapula circles
- spinal waves (wall assisted)
- CARs
In teams of 2:
A provoking spinal movemenmts // B avoiding the contact to A
passive stretches as cool down:
- butchers stretch in rings
- passive hang