4 Sets:
3 Clean Deadlift
+ 3 Power Clean
+ 3 Hang Squat Clean
+ 3 Push Jerk
(30-60 sek Rest btw sets)
6 Sets:
3 TNG Power Clean
+ 3 Hang Squat Clean
+ 3 Push Jerk
(60-90 sek Rest btw sets)
> Start Moderate and Build up to a Heavy technical weight.
3 Sets:
- 12 Cyclist Squats @41X1
- 20-30 sek/ side Star Sideplank
(60 sek Rest btw sets/ minimal Rest btw exercises)
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
2 sets of:
4-6 Cluster Back 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
ME kipping HSPU in 30sec.
rest 1min
then
7 sets of:
40% of ME
rest 15sec. (30, 45, 60sec. if you can not finish your 40% in any set)
12 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- work on increasing the height of the C2B-->belly to bar-->hip to bar
- band assisted MU
- partner assisted MU
- accumulate MU
8min AMRAP of:
2 strict HSPU
4 KB-SDLHP @32/24kg
4 strict HSPU
8 KB-SDLHP @32/24kg
6 strict HSPU
12 KB-SDLHP @32/24kg
8
16
10
20
...