3 sets of:
3 hybrid stance Sumo Deadlift from floor (new setup each rep) @1-2RIR
rest 2-3min
3 sets of
6-10 SA DB floorpress with 1s pause in bottom pos. Each side
rest 60sec.
4-8 (wtd.) Pullups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
3 sets of:
30sec iso goblet squat hold at mid range (point of highest tension) into 30sec. goblet squats into 30sec. Bodyweight walking lunges
Rest 2min
- move with a fluid but controlled tempo - aim for constant tension in quads on squat. -
5 Sets:
3 Snatch Balance @ 2 sec Pause in catch
(60 sec rest btw sets)
> Start with empty BB + Build up to a technical Heavy
Every 90 sec for 8 Sets: (12 min)
1 paused Snatch Pull (2sec below knee)
+ 1 Hang Snatch
+ 1 paused Snatch (2 sec below knee)
> Start at First weight After empty BB + work up (no fails)
3 Supersets:
- 8-10 Bent over Row
- 10-12 Ring Roll outs
(60 sec rest btw sets)
3 sets of:
3 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. Snatch + Hang Snatch + Snatch
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. -