75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps
*Percentages counted from 1RM are
*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
1. T2B /*advanced ring mu
2. Hspu / Negative hspu / Pike push ups
*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice – no need to go hard!
1. Hollow rocks
2. Plank weight transfers
3. Arch rocks
*Try to work about 40 seconds and rest 20.