6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
3 sets of:
30-60sec. Squat hold at mid range (optional DB in Goblet pos.)
8-12 pall-of press (each side)
ME banded Triceps push downs (shoot for 15-25 reps)
10 min to find a Progression for each movement:
1) T2B
2) pistols (heel elevated, skater Squat, Box step down)
3) Kipping HSPU (ROM, strict, Pike Box HSPU)
4) High Box Jumps (step down)
1) 5-10 T2B + 8-12 alt. Pistols
2) 4-8 Kipping HSPU + 4-8 High Box Jumps
> find a rep number and scaling which you can Hold for all sets
> can be challenging, but technical Perfect
1) 5 min Row for Calories
(2 min rest)
5 min Bike for Calories
(3 min Rest before Part 2)
2) 2 Sets:
2:30 min Row for calories
(1 min Rest)
2:30 min Bike for Calories
(1 min Rest btw sets -
After 2nd Set 2 min rest)
3) 3 Sets:
1 min Row for calories
(30 sek rest)
1 min Bike calories
(30 sek rest)
> increase your pace from Part 1 to 3 - as smaller the interval Time as faster your pace
>improve overhead position for snatches, jerks and kipping movements
Christmas surprise Workout:
> included movements: Sled Push, the fancy Worm (Lunges, Burpees, Thrusters)
> you all work togehter as a team
7 Deadlift
5 Deadlift
3 Deadlift
Go TNG. Work at 1-2RIR for all sets.
7 Shoulder Press
5 Shoulder Press
3 Shoulder Press
Go TNG. Work at 1-2RIR for each set.
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
Work at 1-2RIR for each set. Weak side first.
Parallel feet.
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges
Keep 1-2RIR in every set.
Weak side first.
Barbell Back-Racked.
2'' deficit.
100 Banded Tricep Pushdown
Accumulate 100 reps with as little rest as possible. But you need to get at least 5-10 reps for each set.
Every 30s do (1-5 reps)
X Muscleups for 5 min (10 sets)
Aim is to hold the number equal over all sets
2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
Start at 85% and build up. The 2nd wave should start higher than the first wave. NO TNG!
4 Power Clean
3 Power Clean
2 Power Clean
Reps are drop and go! Quick setup after each rep!