Kipping swings
+against box
+into chair position
+hips to bar
Barbell MU feet on box
+focus on fast hips and turnover
Band Assisted BMU
Capacity EMOM‘14:
1. x BMU
2. 20-40 sec hollow hold
3 sets of:
# 30-60 sec torture plank
# 60 sec arch hold
# 12-20 lat pull down
# ME triceps pushdown
30 sec rest
3 sets of:
3-6 (wtd.) Cluster Pull ups (with 15-20s rest between reps @2-4RM)
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
2-4 Cluster strict HSPU with 3-5sec. ecc. (15-20sec. btw. reps)
(scale with 2-4 neg. Clusters with 5-10sec ecc or 3 cluster sets of: 1 wall walk + 3-5 DB-strict press)
Rest 60sec
For time (TC 6)
21-15-9 (18-12-6 / 12-9-6)
Burpees over Dbs
DB hang squat cleans (2x15/2x10)