general
skill work:
KB one arm swings
KB one arm cleans (from swing)
DB one arm DLs
DB one arm power cleans from floor (start between legs)
B: 3 rounds; 1 min REST after every Block!
5/5 KB one arm swings (24/16kg)
5/5 KB one arm cleans (24/16kg)
1 length KB front rack lunges (one arm)
1 length KB front rack lunges (other arm)
5/5 one arm KB bench presses (24/16kg) with tempo: 30X1
5/5 one arm DB DLs (start between legs) (22,5/15kg)
5/5 DB one arm DB power cleans (start between legs) (22.5/15kg)
1 length DB shoulder rack lunges (one arm)
1 length DB shoulder rack lunges (other arm)
5/5 one arm DB bench presses (22.5/15kg) with tempo: 30X1
timecap: 22 minutes
xxx 7 PM Competition Training xxx
Warm-up:
3 rounds: 5 banded shoulder dislocates, 5 push ups, 10
hollow rocks, 10 box heel drivers, 5 sec seated L-sit
ICE Cream Maker (with band on bar)
Muscle-up Complex
5 sets:
alternating: 1-2 strict ring MU (with band) + 1 rings swing
1 ice cream maker into ring swing
Trainsition: Training with feet on box
Workout
Dottir +
12 Ring Muscle Ups
21 DL (100/70)
30 Walking Lunges
9 Ring Muscle Ups
15 Hang Power Clean (80/50)
20 Walking Lunges
6 Ring Mus
9 Squat Clean (80/50)
10 Walking Lunges
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