Training Do. 24.01.2019

Warm-up:       20-20-20-20

  • Warm-Up: 20m each of
    • Duck walk, Crouching Tiger, Crab Walk, Bear Crawl afterwards
    • 20 light KB Sumo Deadlift High Pulls (for QUALITY)
    • 1minute double weight plate squeeze (2x 5kg plate)
      • Take two plates and squeeze them together with flat hands and extended arms (chest activation)

Strength1:

  • Bench-Press Cluster
    • 5 Sets with 2 – 2 – 1 Cluster Reps per set
    • 10sec Rest between cluster reps and 90sec rest between sets
    • Start first set with 75% of 1RM and increase weight for every set on your own
      • Target is to finish reps without failure so choose weight increase wisely

Strength2:  

  • Romanian Deadlift
    • Warm Up with empty bar
    • Then do 5 sets with 5 reps for quality
    • Increase weight after every set

 

WOD:

INCREDIBLE HULK – CFSR Version

  • AMRAP in 16min: MEN: 50kg WOMEN: 30kg
    • 5 Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Push Press
    • 5 Back Squat

 

AFTER PARTY:            Skill:    Beginner: 30 Bar Kippings for quality

                                                          Advanced: 3x 5 False Grip Strict Nose to Ring Pull Ups for quality

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Gustav-Hertz-Str. 15, 94315 Straubing
Phone
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