6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
with controlled eccentric.
rest ~30sec. btw legs
5 sets of:
90sec. on 30sec. off
AMRAP of:
8/6cal Echo Bike
8 Push Ups
20m Farmers walk (10m there and back)
15 s on/45 s off x10
(Rest 2 min)
30 sec on/1:30 off x5
(Rest 2 min)
1 min on/3 min off x3
Time:33 min
10-14 Jahre
Frontsquat from Floor + Explosive Jumps
15-18 Jahre
Cleans
10-14 Jahre
3 sets
8-16 alt. DB strictpress
Rest 30s
4-8 Chinups
Rest 30s
8-12 Splitsquats (slow ecc. + pause in bottom)
Rest 30s
Core Finisher
15-18 Jahre
3 sets
5-10 Barbell strictpress from Floor
Rest 30s
4-8 chinups
Rest 30s
8-12 frontfoot elevated splitsquats / side
Rest 30s
Core Finisher
In 12min do:
8 sets of:
2 Hang Snatches
start @ first weight after empty bar and work up from there
3 sets of:
5 Clean Pulls
@ work up from ~80% of 1RM Clean
7min AMRAP of:
3 Thrusters @40/30kg
3 T2B
6 Thrusters
6 T2B
9
9
12
12
....
4 sets of:
4min on 3min off
30/22cal Row
5 Wall-walks
10 P. Cleans @50/35kg
15 T2B
max BJ over @24/20'' in remaining time
Aim for consistent scores for all sets.
3 sets of:
8-12 Hanging Ring leg curls
10-15 Wide ellbow Ring rows
30sec. prone W-hold
- YGIG per movement, but hold right after Row! -