5 sets of:
4min on 3min off
400m run (start @ back wall)
15 DB-Front Squats @2x22,5/15kg
15 T2B
ME Devils press @2x22,5/15kg (shoot for at least 45sec.)
3 sets of:
3 Back Squats with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 DB-Bench Press @21X2
rest 60sec.
6-8 3-point DB-rows (each side - small split stance)
rest 60sec.
Increase reps first and then weight if possible from last week
3 sets no rest
8-12 slider legcurls
16-24 russian Twists (14/10 pound MB)
Every 2 min for 9 sets (18 min)
3 sets
3-position snatch
(High hang / hang / floor)
3 sets
2-position snatch
(Hang / floor)
3 sets
1 snatch from floor
4 sets
5 snatch shrugg pulls @ last weight +
Rest 60s
3 sets of:
5-8 lat. Box step downs (each side)
rest by feel
5-8 DB-Bench Press @31X1
rest by feel
6-10 bent over BB-rows
rest by feel
3 sets of:
30-60sec. wall-sit
6-10 bradford press (light Barbell)
15-20 bent over rev. flys (light plates)
with a running clock (35min)
finish Part A and B as fast as possible!
A) RUN
800m - 2:00 rest
600m - 1:30 rest
400m - 1:00 rest
200m - 0:30 rest before you start with Part B)
B) ROW
800m /700m - 2:00 rest
600m /500m - 1:30 rest
400m /350m - 1:00 rest
200m /150m - 0:30 rest before you start with Part C)
C) keep on rowing till time runs out in a very low pace! (max. 60%)
Every 6min for 30min (5 sets):
400m run (Tor hintere Halle --> ~430m)
20 WB (20/14lbs)
15 Pull ups
- scale reps as needed to finish sub 4:00 consistently -
Pegboard skill + handstand walk progressions
Backsquats with 3s ecc. and 3s pause
Amrap10
1 tireflip in teams
100m run
TURKISH GET UP:
5min
- NEWBIES: learn movement
- ADV: find ur 1RM (both sides)
THEN do 3 sets of:
- 3 reps à side
(rest 30-60 sec. btw. sides)
focus on lower Body:
- gluteus
- hamstrings
- quadrizeps
- calves
- tibialis Anterior ("vord. Schienbeinmuskel")
- plantar fasciitis w/ trigger ball
each part for 3 times ( à 20-30sec.)