A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

A2. Supinated Pull-Up 3 x 4-8

4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up

B. Accessories

3 Sets:
6-10 Ring Body Saw
5-10 SL Foam Roller Hamstring bridges (2sec. hold each rep)
10-20sec. Copenhagen plank (each side)
6-10 Bench ass. Hip air planes (each)

A. 3 RFT

400m Run
50 DB Snatches (split)
40 TTB (split)
70 Goblet Squats
80 Double Unders

A. Row 3 x 8:00 intervals

Row
Row
Row

3 Sets of 8 Minutes where we ramp up intensity from about 6 RPE (65% of MaxHR) to 10RPE (95% of MaxHR) and back down again.
After that follow 2min active Recovery.

A. Shoulder Press 2 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press

Controlled ecc. and no TNG!

B. Ring Muscle Ups

10min of Skill work.

or

4-6 sets of:
2-7 Ring MU
rest 1min

C1. One Arm Dumbbell Shoulder Press 2 x 8-12

8-12 One Arm Dumbbell Shoulder Press
8-12 One Arm Dumbbell Shoulder Press

@RPE ~8

C2. Strict Pull-Up 2 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE ~8

D. Ring Assistance Work

Akk. 30-45sec. in Free HS-hold or work on Free HS-hold for 5min
then
3 sets of:
2 negative (def.) HSPU with 5-10sec. eccentric
rest 60sec.

E. Delts

2 sets of:
10-25 Full ROM lateral raises @~1RIR
rest 60sec. (Myo rep match for 2. set)

A. SKILL

For 12-15 min work on Ring Muscleup Progressions

- low Ring Support Positions (feet supported if needed)
- low Ring Transitions with explosive hip extention
- high Ring swinging and gaining momentum
- high Ring Hip to Ring raises
- (Coach supported) Attempts

B. Monostructural Intervals

Every 3 min for 15 min do (5 sets)

400m Run

Goal is to Run with the fastest Pace you can hold over all 5 Sets! If you need more than 2 min for the 400m scale the Distance!

A. Skill and Strength

Work on skin the cat for 5-10 min

3-4 sets
6-15 Dips
Rest 60s
6-8 Singleleg Romanian DL / side
Rest 60s

B. Power Intervals

10 sets
25s Max effort Echo Bike
35s Rest

A. 3-Position Clean + Split Jerk 5 x 1

1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk

Build up over 5 sets

B. 3-Position Clean + Split Jerk 3 x 1

1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk
1 3-Position Clean + Split Jerk

C. Clean Pull 3 x 5

5 Clean Pull
5 Clean Pull
5 Clean Pull