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