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.

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