Every 4min for 24min (6 sets):
20/15cal Echo Bike
400m run
A starts @0:00
B starts @2:00
- scale as needed to finish consistently sub 3:00 -
8 sets: every 90sec.
1 behind Neck Jerk + 1 Jerk
- build up weight
4x E2MOM:
3 Clean Pulls @~80-90% of 1RM
4 Front Squats + 2 Push Press
8 sets of:
2 Snatch Balance
45s rest
- start at second weight after empty bar and work up by feel -
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets of:
3-5 kipping def. HSPU with 5sec. ecc.
Rest 60sec.
6-10 DB-row on Bench (each side)
rest 60sec.
- shoot for a few more reps than last week in total. Only increase weight/increase ROM if you have done the highest number of reps in that range for all sets last week. -
3 sets of:
8-12 ext. DB shoulder rot. (each side - 3sec. ecc.)
rest 30sec. btw sets