5 rounds of
16 wallballs (20;14)
20 DB-snatches (22,5 kg; 17,5 kg)
10 DB-facing Burpees
10 Toes to Bar
200m run
TC: 30min
In 4-6 sets work up to a heavy set of 4 (in sets of 4)
then
1x ME -1 @85-95% of H4 (cap at 15reps)
3 sets
12-20 KB-Front rack walking lunges
rest 30-60sec.
3 neg. HSPU (5sec. - scale ROM or to neg. push up var.)
rest 30-60sec.
3 neg. Chin ups (5sec. - scale feet ass.)
rest 30-60sec.
Increase reps first and then weight in the walking lunges.
Try to go for a harder variation in the negatives!
Run and Row
-200m run
-400m run
-600m run
-800m run
(Moderate pace!)
- between run 500/450m row
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a time based approach (every 30sec. X reps etc...) to practice an already technically improved movement with a little more fatigue
Every 4min for 16min (4 sets):
15/12cal Echo Bike
20 WB (20/14lbs)
15 P. Snatch @ 35/25kg
rest 4min
Every 4min for 16min (4 sets):
80 DU´s
20 T2B
20 OHS @35/25kg
- scale reps as needed to finish consistently between 2:00 and 2:30 -
Pistol bottom holds (with heels elevation)
5 sets
10 alt. Banded pistols / counterbal. / heels elev.
8 partner palloff press
AMRAP8
20 singleunders
16 db hang pc
10x 5 m shuttle run
6 alt. Devils press