800 m run
800 m row
—> consistent pace and steady HR
10-15 min
2-5 Strict Handstand pushups
(negatives/pike pushups)
10-12 Gorilla rows
5 sets
Tauziehen + 10 Synchro Burpees
Rest 1 min
Every 90sec for 9min (6 sets):
3 CMJ into 1 Med Ball broad Toss
42-30-18 alt. DB-Snatches @22,5/15kg
21-15-9 Burpee BJ (24/20'')
6-4-2 Wall-walks
Practice Bar Muscle-ups for 10-15min
5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU
You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.
2. Option
Warm up for ~5min with the skill progressions.
then
10 sets of:
X Bar MU
rest 30sec.
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
Use 2 DB´s and rest 60sec. btw legs.
20sec. iso pre fatigue at mid range into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)
6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up
20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)
6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row
20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)
5 sets of:
30m (2x15m) double DB/KB OH-carry
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken and in a good position with locked out arms in line with body!