Training Do. 12.7.18
Warmup
Strength
– Find 8 RM in Benchpress
With 4s negativ Then
-10% 2×8 at same negativ Time
– 4 supersets
Max Dumbell strict press with 3s Hold
@ top of each Rep
Max underhand Bend over row
With 4s eccentric
* das Gewicht sollte so gewählt werden das mindestes 8 Wiederholungen gehen
WOD
4min on/ 1Min off x3
10 Single arm shoulder to Overhead with Dumbell
15 Pullups
30 Double Unders
wherever you finish, pick up from there on your next round.