15 min time to work up to a heavy weight
1 cleanpull; 1 hangclean; 1 splitjerk
2-4-6-8-10… reps of
Deadlift; hang clean; shoulder to overhead
Practice Ring Muscle-ups for 10-15min:
1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor
If all is working well:
Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.
Split Squat Hold
Split Squat Hold
elevated on plates with only your Bodyweight.
Bottom of Dip Support Hold
Bottom of Dip Support Hold
Use Rings and Scale to bottom of push up hold if you can´t reach 30sec. yet (for all sets)
Chin Over The Bar Hold
Chin Over The Bar Hold
Supinated Grip Passive Hang
Supinated Grip Passive Hang
ME hold for both. Go from chin over bar position directly into passive hang.
8-12 Seated Single Arm Arnold Press
8-12 Seated Single Arm Arnold Press
8-12 Seated Single Arm Arnold Press
15-25 Dumbbell Bent Over Reverse Fly
15-25 Dumbbell Bent Over Reverse Fly
15-25 Dumbbell Bent Over Reverse Fly
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
10-15 Single Arm DB reverse Lunges
Work at ~1-2RIR for all sets. / Reps are for each side / Hold DB in contralateral Hand in Farmers Position
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
8-15 Single Arm Kettlebell Overhead Press
progress in reps from last week.
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
8-15 Supinated Barbell Bent Over Row
3 sets
8-12 Pike Leg Lifts
8-12 banded crunches
8-12 side laying extertal shoulder rotation each side