Training Do. 07.02.2019

Warm-up:       20-20-20-20

  • Warm-Up: 4 rounds of
    • 12 Mountain Climber
    • 5 Diamond Push Ups
    • 10 Lunges
    • 5 Lat Pull Ups with 3sec hold in active shoulder position

Strenght1:

  • Floor Press
    • Warm-Up with empty barbell 10 reps
    • 5 – 5 – 5 – 5 – 5
    • Add weight for every set
    • Between reps weight plates do not touch floor

https://www.youtube.com/watch?v=6G-fNatzuSk&t=0s&index=73&list=PLdWvFCOAvyr1qYhgPz_-wnCcxTO7VHdFo

Strength2:  

  • Weighted Good mornings
    • Start with PVC and do 10 reps for quality
    • Load bar and do 5 sets with 7-8 reps per set
    • Try to increase weight for every set

 

 

WOD:

Get ready for THE OPEN (WOD 12.3 – CFSR Version)

  • Complete as many rounds and reps as possible in 10min of:
    • 15 Box Jumps (no hip extension necessary)
    • 12 Push Press
    • 9 Toes-To-Bar

Men:               45kg Push Press / Women: 30kg

Beginner:        Empty bar and Knees-to-Elbow

 

AFTER PARTY:            4 attempts of max L-Sit on rings with false grip hold

                                    Beginner: no L-Sit, just false grip hold

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Phone
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