5 Back Squat
5 Back Squat
5 Back Squat
5 Back Squat
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
3 Sets no rest
12-15 Cuban Press
12-15 Single Leg Hip Thrust 2 sec hold (each side)
15-20 Band Pull apartes 2 sec hold
60 sec Wallsit
Row
Run
Echo Bike
Overhead Mobility
Overhead Stability
Rotator Cuff Strengthening
10-15min to practice one individual skill.
3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
3 sets of:
8-15 Single arm DB-OH Triceps extension (each)
rest 60sec.
2 sets of:
10-15 full ROM lateral raises
ME blackburns @0,5-1,25kg
rest 90sec.
5 sets
8-12 Horizontal Bar Rows
Rest
6-8 Tempo heels elevated Gobletsquats
Rest
Amrap8 in teams as YGIG
Skierg 15s hard effort + 10 stepups
Every 90s for 16 sets (build up in good form and small steps)
2 sets
5-8 snatch grip sotts press
3 sets
4 pressing snatch Balance
4 no feet movement snatch Balance
4 sets
3 snatch Balance
3 OHS
7 sets
1 snatch balance
1 OHS
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
Work at RPE 8-9 (RPE 10 last set with perfect form)
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
45s high plank (protraction)
45s regular plank
30s Rest (skip Rest if it is easy for you)