8 Sets of:
Behind the neck splitjerk + 2 Overheadsquats (4 sec. Hold in bottom pos.)
15 min time
6 Hang Snatch Pull
6 Hang Snatch Pull
6 Hang Snatch Pull
4 Hang Snatch Pull
4 Hang Snatch Pull
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
1 Power Clean + 1 Low Hang Squat Clean + 2 Split Jerks
3 Front Squat
Build up for a 3RM FS for the day in 6min.
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
Use 75-85% of today´s 3RM
8-12 sets of:
1-3 Ring MU
rest 30sec.
or
Ring MU Skill Training
start conservative with MU. Rather 1 or 2 reps and making sure to get at least 8 sets with the 30sec. of rest.
5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press
5 Close Grip Bench Press
with 3sec. ecc.
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
12-16 Kettlebell Gorilla Row
3 rounds of:
30sec. ME Goblet Squats
rest 30sec.
30sec. ME Burpees
rest 30sec.
30sec. ME alt. DB-Box step ups
rest 30sec.
30se. ME double DB-H. C+J
rest 30sec.
30sec. ME Jump Rope or var.
rest 30sec.
12min to work on (kipping) HSPU
1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU
2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10
3 rounds of:
14 low Hang DB-Snatches @30/20kg (7 each arm)
14 T2B
21 WB @20/14lbs
63 DU´s