5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
6-10 Push-Up
6-10 Push-Up
6-10 Push-Up
6-10 Push-Up
10min AMRAP of:
3 DB-Thrusters
12cal row
6 DB-Thrusters
12cal row
9 DB-Thrusters
12cal row
....
3 rounds of each set:
2min on/1min Off:
1.Kettlebell Swings and plate ground to Overhead:
a) 15 KB-swings
b) 15 Plate ground to Overhead
2. Heavy DB-snatches and Slam Balls
a) 6 snatches
b) 10 Slam Balls
3. Sandbag over shoulder and bearhug
a) 6 sandbag cleans
b) 20 sec.bearhug
4. Sled Pull and goblet squats
a) 1 sled Pull
b)10 goblet squats
Row
Echo Bike
Row
Echo Bike
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk
Start at ~50% of 1RM Clean and Jerk or ~2-3rd weight after empty bar.
5 Push Press
5 Push Press
5 Push Press
5 Push Press
5 Push Press
Start at 70-80% of max weight for complex (~3-4RIR) and than work up from there. Last set should be the heaviest --> max weight!
In 10-12 min work on kipping HSPU in sets of 2-3*
- start with small ROM to get train an efficient kip
- increase ROM as low as possible
- if strength or HS Skill is insuficient work on those components with 2-3 negative HSPU or 1 wallclimb + 4-8 Pike pushups
* after each set of HSPU work 30s on Doubleunders
4 sets
6-12 (Parallette pushups)
8-10 Scapula pushups (2s hold at top)
10s protraction hold
rest 60s
6-10 (banded) pullups
8-10 scapula pullups (2s hold at top)
10s active hang
rest 60s
3-10 Strict Handstand Push-Up
Pick a number you can sustain for 10sets and keep unbroken optimally. Scale ROM or to 1 wall-walk + 3-6 (kneeling) push ups.
Chest-to-Bar Pull-Up
Dual Dumbbell Hang Squat Clean
Burpee over Dumbbell
Max 1:30min for Double Unders.
Scale C2B with reps (12-9-6) or to Pull ups or to inverted bar rows.
Burpees over the two DB used for Hang Cleans.