8 sets 2 min on // 2 min off
1.
20-30 Wallballs (20/14)
ME wallclimbs (scale height)
2.
20/15 cal row
ME C2B
(Pullup/jumping(C2B)/inverted Bar row)
Wallballs and row should last about 1 min so that you have about 1 min for the other movements.
10 sets
2 snatch pulls (+ 5-10kg)
Rest 30s (put off extra weight)
1 snatch
Rest 60-90s
3 sets
15m OH/FR carry each side
10-15 reach crunches (weighted)
Rest 60s
3 sets of:
8 DL (no TNG)
rest by feel
6-10 DB-Bench Press @21X1
rest by feel
5 sets of:
10 DB-Front Squats
10cal row
10 DB-Push Press
10 ring rows
rest 1min
6 alt. sets:
(4min on, 2min off)
# SET 1, 3, and 5:
Person A: 200m run
Person B: x erg (bike, row, ski, echo bike)
# SET 2, 4 and 6:
Person A: 100m run w/ med Ball (20/14lbs)
Person B: x erg (different erg!)
GOAL: accumualte as many cals as possible on ergs!
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)
4 - 3 - 2 reps
Rest 90s
10min AMRAP of:
3 Front Squats @60/40kg
3 T2B
3 Bar facing Burpees
6
6
6
9
9
9
...
Strict hspu progressions
-pike
-box
-wallclimb + box
-negative
-full
AMRAP16 in 2 teams (waterfall style)
250m Bike
50m objekt carry
(every round Pick another object)
full body mobilisation:
3 sets:
- 8x á side: wrist + forearm
- 8x á side: kneeling shoulder rolls
3 sets:
- 8x kneeling spinal wave
- 8x lumbar spine movement
- 8x alt. spine extension/flexion
3 sets:
- 8x á side: 90/90 seat leg lifts
- 6-8x squat to sumo sqaut
- 10x cossack squat into scorpion
with partner:
- calves
- quadrizeps
- hamstrings
- forearm (if needed)