We will work on overhead mobility and stability/strength
10mins:
Rope climb skill practice (opt. Legless)
Then:
12min EMOM:
1) 15/15s rope dead Hang (with optional leg lock)
2) 2-5 horizontal foot assisted rope climb
3) 20/20s side plank rotations
3 rounds for quality:
4-10 strict pull ups (6 negatives)
10 lateral plate raises
30s top plank
Rest 60s between rounds
5-4-3-2-1mins of:
Row
Echo bike
(Rest 1 min after each interval)
8 alt sets 2 on // 2 min off (4 each)
1. 25/18 cal echo Bike
ME handstand walk in 5m Segments rest of the time
2. 25/18 cal row
ME Boxjump overs rest of the time (24/20")
Weighted Wall Sit
Sled Push
5 Sets (rest as needed):
1 Cleans
1 STOH
1 Squats
(+ 1 rep each set)
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
3 sets of:
40-60 sec. side to side squats
20-30m single arm Farmers walk (each side)
15-20 bent over rev. flys @0,5-2,5kg
ME banded Triceps push downs
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
Dual Dumbbell Front Squat
Chest-to-Bar Pull-Up
Burpee over Dumbbell