29. Januar 2024
Jan
29
2 sets
– :30/side Banded Front rack stretch
– 10 PVC Front squats @21X1
– 10 arch to hollow Swings
– 10 Push-Ups (2. rd: 10 Pike Push-Ups)
– :10-15 HS hold on wall
+
Workout Prep
– 3 Pull ups
– 1 Squat Clean (weight 1)
Rest :30 – change weight
– 3 SHSPU
– 1 Squat Clean (weight 2)
Rest :30 – change weight
– 3 CTB
– 1 Squat Clean (weight 3)
Every 3 minutes, for 12 minutes (4 sets):
Max Front Squats
Loads per set (by %): 83, 83, 75, 67
%’s Based on heavy 4 reps from last week or current estimated 4RM.
Part 1
AMRAP 3 minutes:
– 9 Pull-Ups
– 3 Squat Cleans
42,5/60 kg
*pull-ups any style
–rest 2 minutes before Part 2–
AMRAP 4
– 6 Strict Handstand Push-Ups
– 2 Squat Cleans @ 57,5/85
–rest 2 minutes before Part 3–
AMRAP 5
– 3 Chest-to-Bar Pull-Ups
– 1 Squat Clean @60/92,5
3 alternating sets of:
A1. 10 Back To Wall Reverse Tibialis Raises
Rest as needed
A2. 10 KOT calf raises
Rest as needed
3 alternating sets of:
A1. 10 Back To Wall Reverse Tibialis Raises
Rest as needed
A2. 10 KOT calf raises
Rest as needed