Every 90 sec. for 8sets
1 powerclean; 1 frontsquat; 1 hangclean; 1 pushjerk
2 3-Position Clean Pull
2 3-Position Clean Pull
2 3-Position Clean Pull
2 3-Position Clean Pull
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
with controlled eccentric.
rest ~30sec. btw legs
12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max distance Farmers walk (15m there and back)
In 6min build up to ~80% for Clean and Jerk
Every 90sec. for 3 sets:
2 Hang Cleans @80%
Every 90sec. for 3 sets:
2 Split Jerks @80%
Work up to one heavy set of 3 Front Squats @~RPE 8
2 rounds of:
15 Wide Elbow Ring Rows
rest 30-60sec.
30sec. PVC shoulder ext. iso hold
into 6-10 full ROM Ring Push Ups (controlled ecc. and 2sec. hold in stretch)
rest 30-60sec.
10 banded shoulder IR
8-10 seated shoulder ext. rot (3sec. ecc. - each side)
rest 30-60sec.
Depending on your Skill/Strength level work on one of the following:
1. You have no Strict Pullup:
Alternate Between a Vertical Pull Strength Variation
(3-6 Banded pullups/2-3 negatives /3-6 feet supported pullups) and 6-10 Beatswings
2. You have at least 1-3 Strict Pullups but no Kipping Pullup:
Work on Kipping Pullup technique
- Beat swings
- feet on Box
- Hip Drive
- Top Down Reps
3. You can do Single Kipping Pullups:
Practice Doubles or Triples with Good Rythm!
4. You can do sets of least 5 regulary in workouts:
Practice Chest to Bar Pullups or Butterfly (C2B) Pullups
8-15 Barbell Good Morning
8-15 Barbell Good Morning
8-15 Barbell Good Morning
Rest 30-60s
8-15 Ring Row
8-15 Ring Row
8-15 Ring Row
Rest 30-60s
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
Rest 30-60s