Work on Handstandwalk progressions for 15min:
- pike hold on box
- wall walk into HS (+ alt. shoulder taps wall facing)
- walk around box
- walk 2-3 step to the wall
- work partner assisted
- walk 10m for speed or around cones
4 sets of:
30sec. wall facing HS-hold
rest 30sec.
30sec. chin over bar hold (feed ass.)
rest 30sec.
30sec. scaption raise with plates (thumbs up, straight arms, into OH/Y-position)
rest 30sec.
30sec. tempo ring rows @2020
rest 30sec.
30sec. Hollow hold
rest 30sec.
3 sets of:
5 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.
- go for more reps than last week in the same rep range. If you already did 12 reps for all sets increase weight. -
3 sets of:
10 Facepulls (1sec. hold)
10 band pull aparts (1sec. hold)
10sec. Y-W-T (30sec. total)
rest 30-60sec.
In 10 min build up to a medium weight over 4-5 sets:
1 muscle snatch
1 OHS
1 powersnatch
1 OHS
1 snatch
1 OHS
Then do
Emom6
1 snatch up to a heavy weight
6 alt. sets
(no rest / try to go unbroken)
6 heavy SA DB hang snatches
12s hold
6 heavy SA DB hang snatches
12s hold
Then switch to the other side without laying the DB down
3 sets of:
6-8 Bulg. Split Squats @31X1 (DB in contralat. side - each side)
rest by feel
10-16 seated alt. DB-press
rest by feel
1 lane hand over hand sled pull
rest by feel
4 sets of:
8cal Echo Bike
12 WB
16 low hang DB-Snatches (8 each arm)
rest 1min btw sets
AMRAP 40
700/600 m row @easy pace
200 m run
500/400 m row @moderate pace
200 m run
300/200 m row @fast pace
200 m run
3-4 min rest
- consistent pace for every run, take them as a short recovery for the next row
- have a look on your stroke/minute on the different paceing levels and try to hold them with the same calories output
Divided the group into two:
A: 10min to find a heavy single Fat bar DL
B: 10min to find a heavy triple single arm DB-STOH (each side - keep working up with strong side if you reach your limit on the other one)
switch after 10min
8 sets of:
30sec. on 1:30 off
1. max distance DB-Farmers walk (15m there and back - go heavy but you need to be able to walk unbroken for 30sec.)
2. 30sec. single arm DB-Push Press (go with one side - the other side works in the next set. 2 sets each side. Also go heavy but you need to be able to go unbroken for 30sec.)