10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat
rest 30-60sec.
6-10 Landmine Shoulder Press
6-10 Landmine Shoulder Press
6-10 Landmine Shoulder Press
rest 30-60sec.
Every 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals
- Aim for a hard but sustainable pace! -
10 sets
1 Powerclean
1 strict press (3 sets)
1 pushpress (6 sets)
1 pushjerk (10 sets)
1 splitjerk (10 sets)
3 sets
10 tng hang clean high pulls
Rest 30s
20 Ballistic KB rows
Rest 60s
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
5 Front Squat
5 Front Squat
Work @ 65% of last weeks weight
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
Instead with weights work with controlled eccentric this week. 1 leg stays on box for 8-12 reps. Rest 30s after each leg
8-12 Partner Leg Curls
8-12 Partner Leg Curls
Work YGIG with a Partner (less restistance as last weeks)
Buy in
25 Burpees to target
3 rounds of
15 Thruster DB SA (22,5/15 kg)
15 Pull ups
200m run
Buy out
25 devils press DB SA
50 KB swings (24/16kg)
5-8 Barbell Bench Press
5-8 Barbell Bench Press
5-8 Barbell Bench Press
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
Row
Alternating Dumbbell Box Step-Up
Dumbbell Thruster
Rest
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
Work at RPE 8-9
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
DBs in Farmers Position - rest 60sec. btw legs /
@ RPE 8-9
100 Banded Leg Curl
accumulate in sets of 10-30. in prone position
3 sets
10-15 wtd. sit ups (anchored with partner)
8-10 partner Sideplank pulses (each side)
- YGIG with your partner -