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