3 sets of:
6 Deadlifts with 3sec. iso hold just below knee on ecc. (no TNG) @ ~RPE 9
rest 1 min
6-12 Ring Push ups @21X1 (shoot for great ROM and ext. rot. at top) - scale ROM or elev. Hands if you do not have at least 5 regular push ups
rest 1 min
3 sets
8-12 Gorilla rows (each side - wide ellbow)
rest 90sec.
Accumulate 100 seated banded leg curls
- go YGIG with a partner -
Every 30 sek for 6 min: (6 Sets each)
1. 1 Slow pull Snatch High Pull + 1 Slow pull Snatch + 1 OHS
2. 5 seated Box Jumps (for Max extension)
In 12 min Build up to a Heavy weight for:
1 Snatch + 1 OHS
> Max. 8-10 Sets
> just Go Heavy if your form is Good!
3 Sets:
- seated/ squatting Wall slides: 6-10
- Snatch Grip sotts Press: 6-10 (empty BB)
- 20 sek./side weighted KB Sideplank
(30 sek Rest)
10 sets of:
1 Snatch Balance
30s rest
- start at second weight after empty bar and work up by feel -
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 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. -