5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
Work at ~RPE8-9 for all sets.
Rest 60s between legs
In your rest btw sets (also after the last set) do 15-25 Banded Pull aparts
3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press
Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 8-10 single leg glutebridges with 1s hold at top per side
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
Work at ~RPE8-9 for all sets. Rest 1min btw legs.
In your rest btw sets (also after the last set) do 20-30 fast but still controlled Banded Triceps Extentions.
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
each side
3 rounds of:
3min on 1min off
AMRAP of:
6 DB-GTOH
9cal Echo Bike
12 alt. Box step ups (20'')
Running clock
0:00-7:00
800m run (hard pace)
10:00-25:00
Amrap15
15 russian KBS (24/16)
10 KB facing Burpees
2-5 wallwalks
28:00-35:00
800m run (hard pace)
Practice Ring Muscle-ups for 8-12min:
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.
or
Capacity Work:
5-10 sets of:
X Ring MU
rest 30sec.
- start conservative in the first week and make sure you get at least 5 sets and with good form without exceeding the 30sec. rest! If you accomplish that you can stick with the reps and aim for 10sets or do 1 more rep next week, if you already did 8-10sets! -
6 sets of:
2min on 2min off
3 wall-walks
6 OHS @60/40kg
9 C2B
12 BJ over (24/20'')
max cal Echo Bike in remaining time