3 sets of:
5 Deadlift (no TNG) @1-2RIR
rest 2-3min
3 sets of
5-8 single arm DB-Push Press @31X1 (each side)
rest 60sec.
8-12 bent over BB rows (sup. grip - controlled)
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 of:
16-24 DB-walking lunges (2xDB´s in hands)
Rest 90sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
5 sets of
3min easy pace
2min moderate pace
1min fast pace
2 min rest
- Bike: goal is to find a wattage u can hold over all sets on the different paceing levels with the same cals as outcome
- Row: goal is to find a strokerate u can hold over all sets on the different paceing levels with the same cals as outcome
6-9 sets of:
2min on 2min off
1. 15 P. Snatch @40/30kg
15 HSPU
max cal Echo Bike in remaining time
2. 15 H.P. Clean and Jerks @40/30kg
15 T2B
max Bar facing Burpees in remaining time
3. 15 Thrusters @40/30kg
15 C2B
max DU´s in remaining time
- only do more than 6 sets if you are still consistent --> no more than 10% drop off from first round! (15+15+??*0,9) -
Max Height Boxjumps + Rope swings
6-8 SA DB strictpress + 6-8 x Hochstechen mit Partner
Sprints from different starting positions