1)Warm up:
- Banded exercises for shoulder
- core activation
2) Work on your weakness: (choose one)
A) kipping:
- ROM
- work with a deficit (plates, DB's or even Paraletts)
B) strict:
- negative HSPUS
- press up from dead point (reduce ROM)
C) Deficit:
- work with plates, DBs, or even parallets
CORE:
3 rounds
in teams of 2 for qualitiy:
ME Weigthed Plank hold (45-60sec.)
12 Partner ball throws (each)
12 Partner Russian Twists (each)
3 sets of:
5 Front Squats with 3sec. iso hold in bottom pos. @1-2RIR
rest 2-3min
3 sets of:
10-16 alt. KB-presses
rest 60sec.
8-12 incline chest supp. DB-rows
rest 60sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
3 sets
6-8 single leg RDL @31X1 (each side - contralat. loaded)
rest 60sec.
- work on stability if you had a hard time keeping a good and stable position last week. aim for more reps or slightly more weight than last week if you are able to maintain good positions. -
A: Snatchbalance
4 sets of:
1 snatchbalance + 3 overheadsquats
B: Snatch complex
10sets
Work up to a heavy weight
1 Snatchpull, 1 snatch
C: Core
3 rounds
15 russiantwist
10 Vups
20 situps
3 sets of:
8-12 (2'' def.) rev. lunges (each side - DB´s in hands)
rest by feel
6-10 DB Floor Press @21X1
rest by feel
8-12 ring rows
rest by feel
3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-30)
rest ~30sec.
10-20 banded Triceps push downs
rest ~30sec.
15 banded Facepulls (1sec. hold)
rest ~30sec.
10 min AMRAP:
Partner A: 200m Run
Partner B: ME cal Echo Bike
2 min Rest
10 min AMRAP:
200m
ME cal Row
2 min Rest
10 MIN AMRAP:
200m Run
ME Cal Ski
Switch after every run
Hard pace on the Ergs - moderate pace in the run
3 sets of:
weighted plank hold
increase weight each set
TUT: 40-60 sec.
(work with a partner)
3 Rounds:
5x 30sec ON, 1min OFF (18min)
#1 ME sandbag Squats
#2 Max Distance KB front rack carry
#3 ME DB Strict Press (continue w/ Push Press when ur shoulders get weak)
#4 ME "open hand pinch grip hold" with KB or DB
#5 REST
=> use as much weight, so that it will challenge u within the 30sec!