12 Sets
1-4:
1 3-Pause cleandedlift, 1 clean, 1 hangclean, 2 frontsquats
5-8:
1 3-Pause cleandeadlift, 1 clean, 2 frontsquats
9-12:
1 clean, 2 frontsquats
10 Power Clean
10 Front Squat
Every 5 Minutes for 30 Minutes (6 Rounds)
A: 200m (Med Ball) Run
B: Burpees to target
30 Partner Wall Balls
30 Pull Ups (15each)
(Finish sub 4:00)
12min to work on your kipping/butterfly pull up/C2B:
1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)
2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM
3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes
Echo Bike
3 Wall Walk
10 Alternating Dumbbell Front Rack Reverse Lunges
1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks
1 1 Push Jerk + 2 Split Jerks
8 Deadlift
6 Deadlift
4 Deadlift
Work at RPE8 for all sets.
No TNG.
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
@RPE 7-9
Controlled movement on eccentric
2-3 Legless Rope Climb
2-3 Legless Rope Climb
2-3 Legless Rope Climb
start standing on ascent and use your feet or slide down on descent.
8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher
10-15 Ring Row
10-15 Ring Row
10-15 Ring Row
work with wide ellbows (~45°) to target the upper back and hold 1sec. at top pos.! - go with an easier angle in the beginning!
Band Pull Apart Hold
Band Pull Apart Hold
Band Pull Apart Hold