Training Di. 25.09.2018

WarmUp:        20-20-20-20

• 4 rounds of
  • 10x Banded Good mornings
  • 10x Glute Ham Bridge
  • 20 DU / SU

Strenght:

• Romanian Deficit Deadlift (stiff-legged deadlift)
  • 5x 10 reps
  • Use weights plates to create deficit
  • Try to increase weight for every set but focus on technique

• Bench Press
  • 5 – 5 – 5 – 5 – 5 (=5 sets with 5 reps each)
  • Increase weight for every set

WOD:

„King Kong”

• 5 rounds for time
  • 15 Hand-Release-Push-Ups
  • 2 Rope Climbs
  • 30 AirSquats

Advanced: Do it with a weight vest

AFTER PARTY:            4x 10reps of Turkish Sit ups (double dumbbell)