6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
rest 30sec. after one leg
3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
10 min to work up to a 1 RM Cluster
Rest 3 min
Then EMOM‘6
1 Cluster @85%
—> focus on technique
Rest 3 min
@60%
For Time: 12-9-6
Power cleans
Push press
TC: 6 min
3 Snatch Balance
3 Snatch Balance
3 Snatch Balance
3 Snatch Balance
3 Snatch Balance
Percentages from 1RM Snatch
2 Pause Front Squat
2 Pause Front Squat
2 Pause Front Squat
2 Pause Front Squat
2 Pause Front Squat
Shoot for ~RPE 8 for first set - then stay with this weight for the remaining sets!
3sec. pause in bottom position.
Ever 2min for 12min:
1. 4-6 strict (def.) HSPU + 4-8 Kipping (def.) HSPU
2. 4-6 strict (wtd.) Pull ups + 6-15 kipping/butterfly Pull ups/C2B
Aim for a variation and number of reps that you can sustain for all 3 sets on the strict movement. Go unbroken for the whole complex (not coming down after the strict reps before kip/butterfly). Do not go for your max number of reps in the first week!
We increase intensity over the weeks by adding weight to the strict pull ups, deficit to the strict HSPU and/or reps to the kipping/Butterfly in that targeted range.
6 lanes double Kb FR walking lunges (6x10m)
Rest 120s
4 lanes double Kb FR walking lunges (4x10m)
Rest 90s
2 lanes double Kb FR walking lunges (2x10m)
You can put the KBs down after each lane and rest 10-15s if needed if rack position is the limiting factor. But goal is to stay unbroken if possible! You increase the weight if needed after each set. If Frontrack position is the limiting factor you can go for FA pos. In the last set
3 sets of:
1min ME Row for cals
1min ME strict HSPU
1min ME Pull ups
rest 1min