Training Do. 27.09.2018
WarmUp: 20-20-20-20
- 10min Burgener WarmUp
- Round 1 with PVC
- Rest of time with empty barbell
https://www.youtube.com/watch?v=mWffzvDGeg4
Strenght:
- Snatch Complex
- 10min built to heavy max
- Power Snatch + Snatch Balance + Hang Squat Snatch
- Beginner: use PVC bar and focus on technique
- Weighted Pull Ups Strict
- 10min time
- Sets of 4 reps
- Increase weight for every set but only if 4 reps were successful
- Chin over bar
WOD:
„Hang Man”
- 15min AMRAP
- 21 Double Unders
- 15 Pull Ups – Advanced: do 3 bar muscle ups instead / Beginner: Pull Ups with elastic band
- 9 Hang Power Cleans (40kg / 20kg)
AFTER PARTY: 4x 10reps of GHD Sit ups or Med Ball Sit Ups on floor