In 10min Work up to a heavy weight:
1 powerclean, 1 squatclean, 2 frontsquats
Do 3 Sets @heavy weight
6 Clean Pull
6 Clean Pull
6 Clean Pull
3 Clean Pull
Practice HS-walk for 10-15min:
1. 1-3 wall-walks into 8-12 alt. shoulder taps in wall-facing HS
2. 5-10 steps each direction in Box pike handstand position
3. walking towards wall in 2-5 steps
4. Free attempts
If all is working well:
1. 15m as fast as possible (8 mats there and back)
2. walk a square (forward, sideways, backwards, sideways each for ~1,5-3m)
- go back and forth btw speed and controll practice -
10 Deadlift
10 Deadlift
10 Deadlift
Work at RPE8 for all sets.
No TNG.
8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press
Work at RPE8 for all sets.
Controlled movement on eccentric
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
Work at RPE8 for all sets.
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown
Prone W Raises
Prone W Raises
8-12 Hybrid Stance Romanian Deadlift
8-12 Hybrid Stance Romanian Deadlift
8-12 Hybrid Stance Romanian Deadlift
8-12 Hybrid Stance Romanian Deadlift
Work at ~1 RIR for all sets.
6-10 Parallette Pike Pushup On Box
6-10 Parallette Pike Pushup On Box
6-10 Parallette Pike Pushup On Box
6-10 Parallette Pike Pushup On Box
controlled eccentric.
6-10 Single Arm Kettlebell Chinese Row
6-10 Single Arm Kettlebell Chinese Row
6-10 Single Arm Kettlebell Chinese Row
6-10 Single Arm Kettlebell Chinese Row
each side
Farmers Walk
Aim for 1/2 BW in each hand and go for as many reps (1 rep is 15m) as you can get in 1min.