HSPU + Double Unders Primer

3 Sets:
- Wallfacing HS Hold: 15-30 sec
(30 sek Rest)
- 20-30 high jumping Single Unders
(30 sek. Rest)
- 6 Pike Box HSPU @3 sec eccentric
(30 sek Rest)

(Kipping) HSPU + Double Unders

5 Sets: (15 min TC)
- 4-6 kipping HSPU for efficiency (3-5 strict/ 2 negativ/ 3-5 Pike Box HSPU)
(30 sek. Rest)

- 60 sek. Practice Double Unders / x-reps DU unbroken
(60 sek. Rest)

Core Finisher

3 Sets:
- 30 sek. KB flutter Kicks
(10 sek Rest)
- 20 sek/ side Sideplank Hip Dips
(10 sek Rest)
- 30 sek. Activ Superman in Arch
(10 sek Rest)

Back Squat

In 4-6 sets work up to a heavy set of 3 (in sets of 3)
then
1x ME -1 @85-95% of H3 (cap at 15reps)

Assistance Lifts

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!

Power Sntach

Every 90s for 9 sets do:

Sets 1-3: 4 Power Snatches (PS)
Sets 4-6: 3 PS
Sets 7-9: 2 PS

increase weight throughout sets on especially throughout block of sets
focus on speed and not weight!

OHS

10-12 minutes to find a heavy weight for 4, 3, and 2 reps

rest 60-90s btw. sets

Acc. Core

3 sets no rest:

20 single leg glute bridges (in total)
8-12 V ups

Lower Body Strength

3 sets of:
5-8 Bulg. split squats @31X1 (DB´s in hands)
rest 30-45sec. btw legs

WOD

21-15-9 of:
Goblet Squat
Ring row
Alt. DB-Snatch
Push up

EMOM Capacity

EMOM12: (4 Sets)
1. 45 sek. Echo Bike
2. 45 sek. Row
3. 45 sek. Ski

(3 min Rest btw EMOMs)

EMOM12: (4 Sets)
1. 45 sek. Echo Bike
2. 45 sek. Row
3. 45 sek. Ski

(3 min Rest btw EMOMs)

EMOM12: (4 Sets)
1. 45 sek. Echo Bike
2. 45 sek. Row
3. 45 sek. Ski


—> First EMOM: 70% effort
—> Second EMOM: 80% effort
—> third EMOM: 90% effort
Higher calories in EMOM 2+3!

Snatch

Every 90s for 5 sets
1 slow first pull (5s) snatch (no tng)
@ 75-90%

Then directly into

Emom3
1 snatch from floor @ 90-100%+

Wendler Backsquat

All sets go from 90% of your 1RM

3 sets (+2,5-5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)

Assistance exercises

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.

Accessories

3 sets
30s controlled seal walk
8-12 slider leg curls
- no Rest -

combined strength and mobility training for upper and lower body

Lower Body:
- weighted cosac squats @3211
- band step overs
- elevated pancake

Upper:
- band twists
- KB around the worlds
- half kneeling thorax opener on wall (banded)

passive stretches as cool down

pidgeon, child, etc.