3 Sets:
- 20 sec wallfacing HS Hold/ Pike Box HS Hold (chest to Wall)
- 20 sec/ each hollow + Arch Hold
- 3-6 attempts:
Wallsupp. Kick into free HS Hold (scale: wallfacing/ Pike Box HS Alt leg Raises)
(Rest as needed)
15 min Practice:
- 1-2 Wall Walks (maintaining Hollow Position)
- 10-20 sek. Free HS Hold Practice (against Wall/ with Band Support)
- 8-12 Alt. Shoulder taps on Wall (scale: wallfacing/ In Pike Box HS)
- 4-6 steps/ per side Pike Box HS Walk
- 6-10 Alt Walk in/out on Plate
- 3-5 attempts: free HSW with Partner
Advanced:
8-10 Sets: x-unbroken Meter HSW/ obstacle
(Rest 30-60 sek btw)
2 Sets:
- 30 sek passiv Hang
- 15 Reverse Snow Angel
- 20-30 sec./side SA Sideplank Hold on hands
(30-60 sek Rest)
(compare to 05.05.22)
6 sets of:
3min on 1min off
1. 400m run
max cal Echo Bike
2. 400m run
max cal row
- work with a partner and alternate between 1. and 2.! Aim to keep the running pace consistent and shoot for max cal on the ergs but try to get 1-2cal more on each round! Scale running distance accordingly to keep the run sub 2:00! Remember, this is not an all out effort, you get to rest only one third of your working time! -
3 sets of:
- 3 weighted + 3 non-weighted vertical jumps
rest 60s btw. sets
Every 90s for 12 sets (18min):
- 1 high hang snatch
- 1hang snatch
- 1 snatch (from floor nor tng)
start with first weight after empty barbell
EMOM3
- 4 power sntaches
directly into EMOM3
- 3 power snatches
3 sets of:
6-10 2'' def. rev. lunges (each leg - DB in contralateral hand)
rest by feel
6-10 DB-Floor Press @21X1
rest by feel
6-8 3-point DB-rows (each side)
rest by feel
3 sets of:
15-25 seated banded leg curls (1sec. hold at peak)
15 band pull aparts (1sec. hold)
8-12 plate lateral raises (controlled movement with 1sec. hold at top)
Endurance
3 sets of:
4 min Row for cal
Rest 2 min between sets
After first part 4 min Rest
16 E2MOM: (Echo Bike)
15-20sec 90-100% Effort
110 sec easy peace
Goal is to increase your score each set, start with an easy pace and build up to an moderat/ faster pace (First part)
Amrap10 with moderate pace
1200m run (3x400m)
Echo Bike or row for calories rest of the time
Rest 2 min
Amrap8 with moderate pace
800m run (2x400m)
Echo Bike or row for calories rest of the time
Rest 2 min
Amrap6 with moderate pace
400m run
Echo Bike or row for calories rest of the time
Keep the pace aerobic! Tomorrow you will need your legs!
lower body specific warm up:
- duck
- heel into room
- cosac squat
- sumo squat
Then:
- 3 sets of 6 deep cosac squat tranisitions
- 2 sets of leg around the worlds
upper body specific warm up:
- spinal CARs
- banded shoulder rotations
Then:
- 3 sets of 5-8 weighted windmills / side
- 3 sets of 5 plate weighted OH shoulder rotations /direction