In 4-6 sets work up to 1 Heavy set of:
4 TNG Strict Press with 2sec hold at top (in sets of 4)
Then 1xME -1 @85-95% of H4 (cap15 reps, aim for 3-5 more reps)
3 sets of
6-10 pistols (each side - scale to skater squats/quad focused rev lunges or add weight in goblet pos. as needed)
Rest 30-60sec
6-10 DB-Bench Press with 3sec ecc.
Rest 30-60sec
6-10 strict pull ups (wtd. If needed or scale to banded or inverted bar rows)
Rest 30-60
Every 90s for 9 sets (13.30min):
- 1 high hang vertical snatch
- 1 hang snatch
- 1 snatch
-->start with first weigth after empty barbell and increase weight throughout sets
4 sets of 3-5 reps
--> rest ~60s
--> increase weight throughout sets
AMRAP6
12 dual KB sumo DLs (2*24/16kg)
9 dual KB Cleans
6 dual KB FR squats
10min EMOM
1 OHS from floor (either clean, move on your back, jerk it then squat. or clean and close grip jerk then squat).
- start at second weight after empty bar and work up by feel -
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)
All sets go from 90% of your 1RM
3 sets (+1-2,5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets of:
3-5 kipping def. HSPU with 5sec. ecc.
Rest 60sec.
5-8 nordic hamstring curls (work with a partner - slow ecc. + 2sec hold just before weak point then push up off floor)
rest 60sec.
- aim for more reps with the same variation or increase ROM on HSPU/slower or more controlled ecc. on nordics -