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

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