15min HSW practice
BEGINNER:
learn to perform a turkish get up w/ KB
ADV: 3 SETS of
3 reps each arm @ RIR 1-2
3 SETS:
banded OH carry
rest 30 sec.
prone VWT @1.25 kg plates
rest 30 sec.
12min to work on (kipping) HSPU
1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU
2. If you DO have a strict HSPU:
- work on than good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10
8min AMRAP of:
2-4-6-8...
DB-Thrusters @2x22,5/15kg
C2B pull ups - scale reps to 1-2-3-4...and/or to jumping Pull ups/Ring rows
Every 2 min for 9 sets (18 min)
3 sets
3-position clean
(High hang / hang / floor)
3 sets
2-position clean
(Hang / floor)
3 sets
1 clean from floor
4 sets
5 clean shrugg pulls @ last weight +
Rest 60s
5 sets of:
5 strict press (no TNG)
rest by feel
1 lane hand over hand sled pull
rest by feel
10min AMRAP of:
10 DB-walking lunges
10 KB-SDLHP
10cal Echo Bike
AMRAP35
1) 2 sets of (YGIG per Erg)
Row 15/12 cal
Echobike 12/10 cal
then after the 2 sets:
2)400m run together
- same pace @run
- go with a high intensity for the same calories the whole time
2 GROUPS: (2x15min)
A) LOG LIFT
- build up weight to find ur 1RM
- when you found ur max. possible weight - drop weight and do sets of 2reps till time runs out
B) TRAP BAR WALK
- as heavy as possible for 10m
- when u found ur max. possible weight repeat till times run out
4 sets:
15m banded OH carry (7,5m forward, turn round and walk back)
- with barbell + 2 resistance bands + weights!)
- 60-90 sec rest btw. sets