Every 5min for 15min (3 sets):
400m run
15 Pull ups
20 WB @20/14lbs
then
Every 5min for 15min (3 sets):
400m run
15 KB-SDLHP @32/24kg
20 Burpees
Scales both Intervals as needed to finish sub 3:30 consistently.
5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
10-15 Seated Banded Leg Curls
1sec. hold at peak.
Echo Bike
Dumbbell Walking Lunges
5-10 Ring Row
5-10 Push-Up
Rest
Every 2 min for 28 min
3 sets
5 jerk dip squats
5 jerk drives
5 pushpresses with control on top and bottom
5 tall splitjerks
3 sets
3 jerk dip squats
3 pushpresses
3 splitjerks
8 sets
1 jerk dip squat
1 splitjerk
Practice Ring Muscleups for 8-10 min with the following Progressions
5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip
5. 1-2 Coach assisted Reps
Or
Emom8
1-2 Ring muscleups for max Quality
*Pick a number that you can hold with perfect form!
6 Heel Elevated Front Squat
6 Heel Elevated Front Squat
5s eccentric on each rep! Same weight as last week
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
5s eccentric on each rep // scale with 4 negatives
6 Strict Supinated Pull-Up
6 Strict Supinated Pull-Up
5s eccentric on each rep // scale with light Band Support or 4 negatives
5-8 Nordic Hamstring Curl
5-8 Nordic Hamstring Curl
5-8 Deadlift
5-8 Deadlift
5-8 Deadlift
Work at ~1RIR for all sets.
Go with TNG.
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
4-8 Strict Handstand Push-Up
Work with ~1RIR for every set. controlled eccentric.
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
In teams of 2 YGIG per Set
8 total sets (4 each Partner)
15s Bike sprint
3-6 burpees (fast)
TC 5 min