3 sets of:
3 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
Alle 90 sek für 9 Min:
2 Jerk Dips + 2 Push Jerks (with 2 sec Pause in catch)
> Start with First weight After empty BB and work up to RPE 8-8.5 in your Last Set!
3 Sets:
1.1.1 Cluster
(Rest 60 sec)
3 Sets:
1.1
(Rest 60-90 sec)
3 Sets:
1
(Rest 90 sec)
> Start very light in the First Sets + Build up to a Heavy one in your Last Set!
3 Rounds (no rest):
- YWT Holds: 30 sek. (Each 3 sek Hold)
- 30 Banded hamstring curls
10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)
1 Clean and Jerk
Rest 45-60s
Aim for more reps at a higher percentage.
2-3 sets of:
4-6 Cluster Front Squats (1.1.1...rest 30sec. btw reps) @~3-4RM (~90% of 1RM)
Rest 2-3min btw sets
- if you did 6 solid reps in first cluster set go up by 2,5-5kg for second set
- if you only got 4 or struggeld to get the 5th rep in the first cluster set go down by 2,5-5kg
4-5 sets of:
max rope climbs in 60sec.
rest 1min btw sets