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)