6 Tall Box Jump
6 Tall Box Jump
4 Tall Box Jump
4 Tall Box Jump
3 Tall Box Jump
3 Tall Box Jump
9 sets:
1-3:
1 Pushpress; 1 pushjerk; 1 splitjerk
4-6:
1 pushjerk; 1 splitjerk
7-9:
1 splitjerk
90 sec. Rest
12min to work on (kipping) HSPU
1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU
2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10
6 Dual Dumbbell Hang Squat Clean
6 Burpee Box Jump-Over
Every 20sec. For 3min (9 sets):
1 Snatch @75-82,5%
rest 1min
Every 30sec. For 4min (8 sets):
1 Snatch @82,5-90%
9 Deadlift
6 Deadlift
3 Deadlift
Deadlift
Go as heavy as form allows for each set, but keep 1-2RIR for each. You can push the weights a little more than last week, but still keep 1-2RIR.
In the 4th set do max reps @~80% of H3 but no grinding!
100 Double-Under
20 Overhead Squat
20 Strict Handstand Push-Up
100 Double-Under
20 Barbell Thruster
40 Chest-to-Bar Pull-Up
100 Double-Under
20 Front Squat
Handstand Walk
5x 8 mats of Handstand walk.