8 Sets :
1 Behind the neck splitjerk, 3 Overheadsquats
EMOM 10
1. 10 snatchgrip Deadlift
2. 10 hangsnatch
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
with controlled eccentric
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
each side
15min AMRAP of:
21 russ. KBS
15 air Squats
9cal Echo Bike
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
1 1 Snatch grip Behind the neck Split Jerk + 2 Overhead Squats
Percentages from 1RM Snatch
2 Pause Front Squat
2 Pause Front Squat
2 Pause Front Squat
RPE 8-9 for all sets. Start with 2 reps in Reserve and keep the weight for the next two sets.
3sec. pause in bottom position.
10min EMOM
1. 5-15 strict HSPU
2. 5-15 strict Pull ups
Aim for a number of reps that allows for unbroken sets for all 5 rounds. Only if the lowest number of reps is not possible, split the reps as needed (3+2 HSPU in the 2. set...).
Only decrease ROM in HSPU if even accumulated reps for 5 HSPU is not manageable for 5 rounds!
Aim for more unbroken sets than last week OR add 1-2 reps!
12 min to work on Rope Climbs
- different Foot Wrap variations
- practice standing and hanging just with one arm
- practice first pull, jump to rope and first pull, second pull
- most efficient descent
Echo Bike
5-12 Burpee Box Jump-Over