Fitness
3 sets:
Pronated ring rows x ME (goal is 10 – 12 reps)
4 sets:
3 eccentric (negatives) x 3 sec lower
5 sets of complex:
Right arm KB swing x 5
Left arm KB swing x 5
Right arm KB snatch x 5
Left arm KB snatch x 5
Right arm KB clean x 5
Left arm KB clean x 5
Right arm KB press x 5
Left arm KB press x 5
Start with (-1) KB that you use for the 2 arm Russian swing
Increasing loads if position allows
Performance
Weighted strict CTB Pull ups
5-4-3-2-1
5 sets of complex:
Right arm KB swing x 5
Left arm KB swing x 5
Right arm KB snatch x 5
Left arm KB snatch x 5
Right arm KB clean x 5
Left arm KB clean x 5
Right arm KB press x 5
Left arm KB press x 5
Start with (-1) KB that you use for the 2 arm Russian swing
Increasing loads if position allows
Sport
Rest Day
