12 min to work on T2B
1. Skill work:
- work on that first rep by practicing jumping into Hollow --> Arch etc...
- get that second rep!
- do multible sets of 3-5 reps and work on movement efficiency
2. capacity work:
10 sets of: X T2B rest 30sec.
6 rounds of:
4 strict HSPU
8 alt. DB-Snatches @22,5/15kg
12 BJ over (24/20'' - step down)
- 10min cap -
Every 90 sec for 10 Sets: (15 min)
1 Power Clean + 1 1/4 Frontsquat +
1 Push Jerk (3 sec Pause in catch)
—> all Sets between 65-80% of 1 RM C&J
4 Sets: (2‘ Plate)
1.1.1 @90-105% of 1 RM Clean
(60-90 sec rest)
3 rounds of: (40 sec ON/ 20 sec OFF)
1. Ring Body Saw
2. Russian Twist
3. laying Leg Raises
3 sets of:
3 Back squats @1-2RIR
Rest 2-3min
Every 2min for 10min:
P. Clean + Clean + 2 Split Jerks
Start @80% and work up by feel (no fails)
Every 2min for 8-12min (4-6 sets)
1-3 strict MU + 2-6 kipping MU