3 sets of:
4 Front Squats @ 1-2RIR
rest 2-3min
3 sets of:
6-12 (banded) parallette pushups @ 21X1 (sc. elevated hand position)
rest 60sec.
1-3 legless RC (sc. height / 3-5 rope pullups /3-5 horizontal ropeclimb or any combination of those)
rest 60sec.
3 sets as unbroken set if possible
8-10 double KB romanian DL
15m farmers walk
8-10 double KB romanian DL
15m farmers walk
Rest 60s
Every 90s for 20 sets (30 min)
3 sets (light)
8 hang muscle snatches with slow pull to hips
4 sets (moderate)
6 hang power snatches with slow pull to hips and 2s pause in catch
5 sets (moderate / heavy)
4 hang snatches with 2s pause in catch
8 sets (heavy)
2 hang snatches
35 MIN:
As many rounds as possible:
6/8 cal (+ 2cal each round)
200/250m row
- moderate pace so you are able to work consistant over 35 minutes
10min to work on Muscle up technique
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a total volume approach (5 sets of higher rep muscle ups with 90sec. rest) to practice an already technically improved movement with a little more fatigue
Snatch (tng)
2 - 2 -1 - 2 - 2 - 1
Rest 90s - 120s between sets
Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first.
Power Snatch (DNG)
5 - 4 - 3 reps
Rest 90s
3 rounds of:
10 H.P. Cleans @70/47,5kg
14 single arm KB-STOH (7 each arm - 32/24kg)
18cal Echo Bike
- 8min cap -
Pegboard Skill (Ringrows) + Pushups (elevated)
Tempo Splitsquats (Abmat unterm Knie)
Tabata 16 alt. sets 20s on 10s off
1. Mountain climbers
2. Farmerswalk
1) ankle
- with green band
2) Hamstrings
- laying leg extension
3) Adductor
- kneeling (shift front & side)
- frog
4) Quadrizeps
- couch stretch
5) Glutes
6) Calves
work with Black roll
Touch it and calculate!
(work with a partner)