Training Montag den 14.01.19
Warm up:
Barbell yoga
2 runden
5/5 kossak Squats
5/5 Frontrack opener
5/5 béhind the kneck opener
Clean warm up
2sets
5 Hang Muscle Cleans
5 Muscle Cleans
5 power Cleans in to Frontsquat
5 Squat Cleans
Part 1
Squat Clean conditioning:
60sec
Squat Cleans @ 50%
Rest 1min
Every 10sec x 6
Squat Cleans @ 60%
Rest 1min
Every 15sec x4
Squat Clean @ 70%
Rest 2 min reverse
Start again but this time repeat Reverse
Part 2
Deadlift
4×15 @ 65%
No Bounce!!!
Rest 2min between rounds
Part 3 Quick and Dirty challenge
1x
60sec
18/12cal AirBike
Max burpees over bar