Buy in 400 m run
5 sets of
25 WallBalls (20/14 lbs)
20 alt. DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s
then
200 m run
into
5 sets of
20 DB PushPress (10 each side)
15 T2B
10 Burpees o. DB (lateral)
Buy out 400 m run
TC 30 min
3 sets of:
3 Deadlifts with 4sec. ecc. (no TNG) @ heavier weight than last week
rest 1 min
6-8 DB-Floor Press (1sec. hold at bottom) @ heavier weight than last week
rest 1 min
3 sets
6-10 bent over BB-rows (supinated grip)
rest 90sec.
- Only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
3 sets no rest
15-20 prone single leg banded legcurls each side
2 x 10 bentover reverse flys into 10s hold (small plates)
Every 2min for 16min (8sets)
- 1 clean lift off
- 1 clean pull
- 1 squat clean
- 1 frontsquat
start with 2nd weight after empty barbell, increase weight throughout sets
4 sets of 5 reps @110% of clean 1RM
rest 60-90s
200m cross body KB carry
3 sets of:
16-24 walking lunges (DB´s in hands)
rest by feel
6-10 DB-Floor press @21X1
rest by feel
6-10 bent over BB rows (sup. grip)
rest by feel
3 rounds of:
20 air squats
16 alt. DB-P. Press
12 DB- P. Cleans
14min AMRAP:
200m run - 0:30 rest
400m run - 1:00 rest
600m run - 1:30 rest
- 3min rest
14min AMRAP
200/250m row - 0:30 rest
400/500m row - 1:00 rest
650/750m row - 1:30 rest
Every 90s for 5 sets
P. Clean + Below knee Clean
@ 75-90%
Then directly into
Emom3
1 clean @ 90-100%
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)
3 sets
5-8 nordic hamstring curls (work with a partner - slow ecc. + 2sec hold just before weak point then push up off floor)
rest 90sec
- aim for more reps with the same variation or slower or more controlled ecc. -
3 sets of:
20/16cal Echo Bike - go as fast as possible!
15 DB-Front Squats @ challenging weight
rest 2min
from top to bottom
- stretching exercises to improve your flexibility