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A. Work up to a heavy set of 5 paused Front Squats - 3s in the bottom position. No cheating. Down slow, up fast. Breathe throughout the whole movement.
During your sets accumulate 30 supinated pull ups/ring rows
B. 5:00 AMRAP
10 DB/KB Snatches
10 Box Jumps
18.30 Gymnastics
A.Headstand progressions
B. 5 Sets of:
B1. 5 Headstand Pike/Straddle Press
B2. ME Strict Pull up with 3sec. pause with chin over bar
B3. ME Strict TTB from L-hang
19.30 Weightlifting - courtesy of Weightlifting 101.
1. Hang power snatch + behind the neck push-press/power jerk.
1.1 Daily max in one hang power snatch followed by one push-press or power jerk from behind the neck and with the same grip as you used for power snatch.
1.2 Drop down to 80% and perform thirty behind the neck push-presses/power jerks. You have to power snatch the weight to get started and you can break up the sets as you wish. No penalties for breaking up a set.
2. Deadlift
2.1 Ten reps, touch and go, strongest mix-grip.
2.2 Ten reps, touch and go, weakest mix-grip.
2.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
A. 3 sets:
A1. Deadlift x 10 - across (warm up - find your weight for the 1st set in max. 3-4 sets)
A2. Power Plank x 15s
A3. (Ring) Dips x 8-10 @10x2
B. Complete 3 rounds for reps of:
In 90s, complete the following:
5 Deadlifts 120/80kg
5 Muscle Ups
Max Wall Balls 10/6kg
-Rest 3 min-
Score is your total number of WBS.
A. 4 sets
A1. Bent over row w. sup. grip x 6 - AHAP
A2. L-Sit/L-Hold x ME
B. 3 rounds for time:
10 Hang Power Cleans 60/40kg
30 Double Unders
10 Front Squats 60/40kg
Mike ist wieder da - wer erkennt ihn am schnellsten?
A. 4 sets - all EMOM:
A1. weighted front rack reverse lunges x 12
A2. Farmers Carry/KB bottom up hold x 20m
A3. noes & toes HS hold x 30s
B. 7min AMRAP
5 strict HSPU
10 burpee broad jumps
19.30 Weightlifting
A. Power clean + clean + split jerk
A.1 Daily max in the above complex. You are allowed to drop the bar after the power clean but the break should only be a few seconds.
A.2 Do three additional sets on 90% of A.1.
B. Back squat.
B.1 Find your daily max in triples.
B.2 Do five additional sets of triples on 90%.
Ab Montag - FitAid bei uns im Kühlschrank! Prost.
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
52 Wall Ball Shots 10/6 kg
52 Power Cleans 42,5/35 kg
52 Burpees
52 m buddy carry
4 rounds of:
Row - for cal.
Inverted Burpees - for reps
V-Ups - for reps
Double Unders - for reps
KB Swings - - for reps
60s per station, 60s rest after each round.
Clean 1-1-1-1-1
Press 1-1-1-1-1
Front squat 1-1-1-1-1
Warm up, work up and find today's heavy single in 5 working sets.
17.30 Gymnastics mit Turnvater Greg. Nicht lachen.
A. Kipping Pull Up Progression
B. 4 rounds for time:
10m bear crawl
20 (C2B) Pull Ups
30 Box Jumps
Complete the following for time:
800m Run ————– 10 Rounds: 5 Pull-ups 10 Push-Ups 15 Squats ————– 800m Run
17.30 Mobility
Ankle and lower leg
18.30 Gymnastics
A. Pistol progressions
B. 5 sets of:
B1. 5/5 windshield wipers
B2. 10/10 Pistols
B3. 15 (Ring) Push Ups
19.30 Weightlifting
A. Clean Pulls/Tall Cleans
B. Max. Complex: Clean + Hang Clean + 3 Front Squats
C. @70% of B perform 15 reps of: Clean + Hang Clean + 1 Front Squat
A. End quad dominance x3 sets
A1. Reverse hyper/banded good mornings x 15 reps
A2. Kneeling Glute Med Hold x30s/side
A3. Sled Pull x 40m
B. EMOM for 15:00
1 - 30s TTB
2 - 30s Plate Push
3 - 30s Russian Twists
Complete 5 rounds for time of:
500m Row
20 KB Swings 32/24kg
10 Push Presses 60/42,5kg
-Rest 2 min-