A1. Dumbbell Bulgarian Split Squat 3 x 8-10

8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat

3sec ecc.
30 sec. rest btw. legs

A2. Seated Single Arm Dumbbell Strict Press 3 x 8-12

8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press

controlled ecc.

B. WOD

21-15-9
Goblet Squats
Ring Rows
DB Cleans

TC 8min

C. Accessoires

3 Sets:
30-40 sec low plank /scale to high plank or sideplank
12-15 banded wood chopper

A. Skill and Strength

Box Hspu

Alt. With

Heavy farmers walk

B. Wod

In teams of 2

Amrap10 (YGIG per movement)
150m row
10 Jumps over rower
5 medball wallballs

A. 15 minute AMRAP of Rowing

Row

every 2:00
1 athlete as to run 100m

B. Rest for 5 minutes

Rest

C. 15 minute AMRAP of Rowing

Row

every 2:00
1 athlete has to complete 6/4 cal @ Echo Bike

A. Clean Build up

Every 90s for 12 sets

4 sets
3 tall cleans

4 sets
3 hang cleans

4 sets
3 clean high pulls

B. Accessories

3 sets no rest

20s Copenhagen plank each side
15 banded abductions each side

A. Skill Work

10-15min to practice one individual skill.

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Work at 60% of last week

C1. 3-Point Dumbbell Row 2 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

80% of last week

C2. Dumbbell Flat Bench Press 2 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

80% of last week

D. Accessories

2 sets of:
8-15 Single arm DB-OH Triceps extension (each)
rest 60sec.

A. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work at RPE 8-9 all sets

B1. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

RPE 8-9

B2. Strict Handstand Push-Up 3 x 5-10

5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up

RPE 8-9

C. Upper Back Accessories

3 sets
15-20 bentover reverse flys (0,5-2,5kg plates)
Into
ME Blackburns (0,5-2,5kg plates)(Max 10 reps)
Rest 45s