All Levels:
- EMOM for 12min:
even: DU for 0:30
odd: Plank for 0:30
B) Fort time:
150 Wall Ball Shots 6/10 kg
Every 2min perform 5 Pull Ups
Mobility:
1) Shoulder Mob:
Flossing (http://www.allthingsgym.com/throwing-shoulder-mwod/)
Internal Rotation with Barbell (http://www.allthingsgym.com/shoulder-internal-rotation-mwod/)
Shoulder Flex Pulls (http://www.allthingsgym.com/weighted-shoulder-flex-pulls/)
Shoulder Capsule Mobility (http://www.allthingsgym.com/posterior-shoulder-capsule-mobility-drill/)
- Balancing exercise to get better stability
Gymnastics:
„J.T.“, for qualitiy:
21-15-9
Strict HSPU
Strict Ring Dips
Push Ups
Weightlifting:
Heavy DT
Five rounds of 12 deadlifts, 9 hang power cleans and 6 shoulders to overhead. The weight is 60-70% of your heaviest single in power clean + power jerk from the previous week.
Strategically the rule of thumb is to do:
1. 11 deadlifts and drop the bar.
2. Do the last deadlift with the same grip as in the hang power cleans and then follow up with a set of hang power cleans but not unbroken.
3. Do the rest of the hang power cleans and continue straight into shoulders to overhead where you go unbroken.