12 min to work kipping / Butterfly / C2B pullups
1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)
2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM
3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes
4 rounds of:
10 Burpee over DB
10 single arm DB-Push Press (5 each arm - @30/20kg)
10 alt. goblet rev. lunges @30/20kg
- 8min cap -
With a running clock
0:00-10:00
6 rounds
10/8 cal row fast pace
10/8 cal row moderate pace
10/8 cal row easy pace
10:00-15:00
Rest
15:00-25:00
6 rounds
10/8 cal bike fast pace
10/8 cal bike moderate pace
10/8 cal bike easy pace
3 sets of:
6 Push Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
2 Pause Cleans (3sec. hold 1'' off floor) + 1 Split Jerk
Start @80% and work up by feel (no fails)
12-9-6-3 of:
Def. HSPU (6/3'')
DL @140/90kg
- 8min cap -
BMU + Handstandwalk
Heavy sled pulls and boxjump ladder
In Big teams do 2000m Skierg in 100m Segments for time
*After each set run 100m