For 10-15 min work on Kipping (deficit) HSPU*
- Work on a Max deficit HSPU for 1-3 reps
or
- Do 1-3 negatives into a deep position to build strength if stability is insufficient
or
- Work on Handstand hold Progressions + 3-5 DB pushpresses
* After each set of HSPU do 6-8 SA Ring rows / side
AMRAP 10
20 doubleunders
10 jumping Airsquats
5 Tuckups 5 V-ups (+ 1 each round)
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:
14 WB (20/14lbs)
14 BJ (24/20'' - step down)
14 alt. DB-Snatch @22,5/15kg
- 10min cap -
9sets:
3sets:
Hip muscle snatch; Hang powersnatch; snatch; 2 overheadsquats
90sec Rest
3sets:
Hang powersnatch; snatch; 2 overheadsquats
90sec. Rest
3sets:
Snatch; 2 overheadsquats
90sec Rest
6sets start @weight of the complex
3sets:
1 snatchdeadlift; 4 hangsnatch pulls
3 Sets:
4 snatchpulls
3 sets of:
8-12 2'' def. rev. lunges (each side - DB in contralat. hand)
rest by feel
6-10 seated single arm DB-press (each side)
rest by feel
8-10 3-point DB-rows (each side)
rest by feel
3 sets of:
30-60sec. wall-sit
10-20 lateral raises (plates or light DB´s - 1sec. hold at top. controlled movement)
ME banded Triceps push downs (shoot for 15-25 reps)
In Teams of 2:
15min
1. Row ME. Cals while Partner is running 400m swich After each run
3min rest
12min
2. ME cals on Echo bike while Partner is running 200m
5-4-3-2-1
Heavy DB-Deadlifts or Fatbar DL
In Teams of 2:
-Partner A holds two heavy DB's in Farmers Position
-Partner B performs max sandbag/D-ball/Double KB-cleans
-then 5 heavy Partner DL before switching positions