5 min easy
2 min fast
4 min easy
2 min fast
3 min easy
2 min fast
2 min easy
2 min fast
1 min easy
2 min fast
5 min easy
10-14 Jahre
4-6 sets
6-10 heavy gobletsquats
Into 6 CMJ
15-18 Jahre
4-6 sets
3-5 Frontsquats
Into
6 Bounding CMJ
10-14 Jahre
3-4 sets
5-8 barbell Pushpress / side
3-6 chinups
15-18 Jahre
3-4 sets
5-10 Single Arm DB Pushpress / side
6-12 Ringrows
Variable Core Finisher
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)
8-10 sets of:
90sec. on 90sec. off
1. 20/15cal Row
ME BBJ over @24/20'' in remaining time
2. AMRAP of:
10 P. Snatch @35/25kg
20 DU´s
10 Thrusters @35/25kg
20 DU´s
2 sets of:
8-15 incline chest supp. DB-Rows
rest 30-60sec.
6-12 partner Nordic curls
rest 30-60sec.
Practice kipping HSPU for 15 min
1. If you do not have a HS to wall yet:
- practice Wall-walk and HS-hold (with partner ass.)
- work on pike HSPU
2. If you do have a HS to wall:
- practice controlled eccentrics (even with reduced ROM)
- work on Tripod position and correct sequencing of hips and legs during kip
- aim for bigger ROM in sets of 1-3
- if you are confident with a big kip and have great ROM, work on sets of 3-5 with controlled eccentric
8min AMRAP of:
3 DB-P. Cleans @2x22,5/15kg
3 BJ over @24/20'' (step down)
6
6
9
9
...