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)

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