6 sets
1.1.1.1.1 x 2 sets
1.1.1.1 x 2 sets
1.1.1 x 2 sets
Rest 10s between reps and 90s between sets
16 alt. Sets of 20s on // 10s off
1. Pendlay row
2. Medball rotation shocks right
3. Plank to Support
4. Medball rotation shocks right
8 Sets
2 min on // 2 min off
1.AMRAP
12 DB Deadlifts
8 DB hang Power Clean
6 DB STOH
2.
1 min for cals row
30 sec down ups
30 sec Air Squats
(Count all of you’re reps/cals and try to hold them over all sets)
7 rounds for each of you:
Partner A runs 400m
Partner B
AMRAP:
4 Devils Press SA
6 Push ups
8 T2B
20 DU’s
run is more a recovery, but keep you’re pace consistent - start the AMRAP where you stopped in the previous round
3-5 Back Squat
3-5 Back Squat
3-5 Back Squat
Work at ~RPE8-9 for all sets.
In your rest btw sets do 15-20 single leg banded legcurls per side
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
6-10 Single Arm Dumbbell Push Press
Reps are each side // Show Control on top of each rep
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
8-14 Alternating Leg V-Up + Pike Leg Lifts
Complex should be Unbroken. Reps are for each movement. Scale reps as needed
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
Build up to a heavy Single in 5 sets (No fails)
1 Front Squat
1 Front Squat
1 Front Squat
Each FS with 10s eccentric!
Rest 2 min betweens sets. Use last weeks weight.
2 Strict Handstand Push-Up
2 Strict Handstand Push-Up
2 Strict Handstand Push-Up
Work with 6-8s eccentric or 2 negatives with 6-8s ecc.
Rest 30s between reps
RPE 8-10
2 Supinated Pull-Up
2 Supinated Pull-Up
2 Supinated Pull-Up
Work with 6-8s eccentric or 2 negatives with 6-8s ecc.
Rest 30s between reps
RPE 8-10