Training Di. 19.02.2019
Warm-up: 20-20-20-20
- Warm-Up:
- 500m Row
- Then Barbell Warm Up for Bear Complex
Skill/Strength:
- Bear Complex
- 10min time to find or increase your 1RM
- Load bar and only do 1 rep for every weight
- 1 rep = 1 power clean + front squat + push press + back squat + push press
- Increase weight after every successful lift
- !!!Keep writing down your personal 1RM scores!!!
Strength:
- Hollow Rock
- EMOM8: 10-15 Hollow Rocks for quality
WOD:
Top Spin
- On min. 0 – 5 AMRAP:
- 30 Double Unders / 75 Single Unders
- 5 Strict Hand-Stand-Push-Ups / Hand-Release-PU
- 1 MIN BREAK
- On min. 6 – 11 AMRAP:
- 30 Double Unders / 75 Single Unders
- 5 Strict Toes-2-Bar / Knee-2-Elbow
- 1 MIN BREAK
- On min. 12 – 17 AMRAP:
- 30 Double Unders / 75 Single Unders
- 5 Strict Pull-Ups / Banded PU
AFTER PARTY: 20 Burpee wall balls for quality