Training Di. 27.11.2018
Warm-up: 20-20-20-20
- 5 rd´s of
- 5x Lat Pull Ups
- 5x Shoulder only Push Ups
- 10x Glute Bridges
- 10x Donkey Kickback (5per leg)
Strength1:
- Slow Strict Pull Up
- AMRAP in 10min of SLOW Pull Ups
- 1 rep = 5sec Pull (until chin over bar) and 5sec down (active shoulder)
- Beginner: Use elastic band
- Advanced/Elite: Go weighted
Strength2:
- Glute Ham Raises / Nordic Ham Curls on the floor
- 5 sets with 6-8 reps
- Keep hip open and do no pike while getting back up
WOD:
- NATE – Straubing Style 15min AMRAP
- 4 Burpee Pull Ups (RX: 2 Muscle Ups)
- 4 Push Ups (RX: 4 Hand-Stand-Push-Ups)
- 8 Wall Balls (RX: 8 24/16kg KettleBellSwings)
AFTER PARTY: 4x 10sec False Grip Hold (Beginner: Dead Hang)