Alternate A1/A2

A1. Bench press – 3 to 4 x 5 @ 78-82% (3 RIR on 1st set, then 2 RIR on the remaining sets), rest 1:00 before A2
A2. Strict chin-up – 3 to 4 x 5 @ 78-82% (3 RIR on 1st set, then 2 RIR on the remaining sets), rest 2:00-3:00 before A1

Block power clean and jerk

8 x 2+1 @ 65+% of 1RM power clean and jerk, go every 2:00

Clean above knee

4 Sets:
3min at Fast
3min at Easy
- No rest btw reps or sets.
- The fast paced intervals equal the average watts from your 6min test. The easy paced intervals equal 50% of the average watts from your 6min test.
Total: 24min (~5500m)
Score: Total distance

A)
4 supersets:
0:15 Chin Over Bar Hold (Chin-up grip)
0:20 HS Hold (against the wall) + 5 HSPU
- Rest 1:30 btw sets

B)
4 supersets:
0:20 Ring Support Hold
3-5 BMU
- Rest 1:30 btw sets

Back squat

Build to a heavy set of 2 (H2) for the day @ RPE 8 (88-92%)
+
1-2 x 4-6 @ 80-90%H2

Rest 3:00-4:00 b/t sets

2-4rounds:

10-15 snowangel
10+10 kb side bend

Bench Press

6 x 6 @ 80%

3 Intervals

A1. 10-minute AMRAP
50/35 (cal) Row
40 Wall balls @ 9/6kg, 10′ target
30 GHD sit-ups
20 Power cleans @ 61/43kg

A2. 10-minute AMRAP
50/35 (cal) Echo bike
40 Toes-to-rings
30 Bar-facing burpees
20 Front squats @ 61/43kg

A3. 10-minute AMRAP
50/35 (cal) Row
4 Rope climbs
30 Deadlifts @ 61/43kg
20 Handstand push-ups

Rest 5:00 b/t AMRAPs

Feel. These are intended to be hard intervals that are still sustainable for the 10 minutes and can be repeated with 5-minute rests. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking smart, quick breaks where needed in order to sustain your pace.

a ) Main strength
Week2 — > hypertrophie

5 sets
8-10 Bench press
from moderate to mod-heavy
Rest 90” btw

b ) Accessory strength /back-traps/

3 sets
10-10 Landmine barbell row@mod.
15-20 Banded face pull apart

3 sets
10 Barbell shrug@heavy
10-15 Banded straight arm lat pull down

c ) ‘Burn out’

3 RFT (cap: 8’)
6 DB hang cj (R)
12 m DB OH carry (R)
12 Push up
6 DB hang cj (L)
12 m DB OH carry (L)
30” Push up hold

For time
3 rounds of:
500/400m row/ski 1000/800m bike or 30/24 calories echo bike
21 USA swing@24/16 kg
12 toes to bar

-rest 3 mins-

For time:
10-20-30
calories bike/row/ski
goblet squats@24/16 kg
push ups

Total time cap: 40 mins