3 sets of:
3-6 (wtd.) Cluster Chin ups (with 15-20s rest between reps @2-4RM
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
4-8 (wtd) Ring Dips
(scale with 2-3 negatives/low rings feet supported/Box Dips)
Rest 60sec
12min AMRAP of:
12 KB-SDLHP (32/24kg) - scale weight as needed (1 KB for SDLHP and squats!)
30 DU´s - max 20-25sec.
12 push ups - scale with elev. hand pos., not reps or knees!
30 DU´s
12 single arm KB-Front Squats (6 each side - 32/24kg)
30 DU´s
EMOM 9 min:
1. 3 x 2-stop Clean Pulls
2. 2 high Hang + 2 Hang Cleans
3. 2 Cleans with 2 sec Pause below knee
> First Round empty Barbell + 2nd/3rd Round Easy weight
Every 2 Min für 12 min: (6 Sets)
1 paused Clean pull (below knee + mid tight)
+ 1 Hang Squat clean
+ 1 Squat clean
> Build up if Form ist Good - otherwise work on technic with moderate weight
EMOM 6 min:
1. 6-8 Tempo Zombie squats @31X1
2. 40 sec Plate Plank
3 sets of:
4 Back squats @1-2RIR
Rest 2-3min
Aim to work a little bit heavier than previous cycle and heavier than last week if RIR allows it with good form.
Every 2min for 10min:
P. Clean + H.P. Clean + 2 Push Jerks
Start @~70% and work up by feel (no fails)
10min EMOM
1. X C2B
2. X/Y kipping Ring Dips
- aim for the highest number of reps you can keep unbroken sets with. If you only have 1-5 unbroken reps, go with a 30-40sec. window and accumulate a number of reps you are able to hold in that same time frame for all sets! If you managed all your reps unbroken last week, go up by 1-2 reps, if not keep reps the same. If you accumulated reps, aim for same reps and less sets, or go up in reps by 1-2 as well. -