Samstag, 23. März 2019

Oly Lifting

Power Clean & Jerk
5, 5, 3, 3, 1 reps @ 60, 65, 75, 80, 85 %

 

WOD

„Jenkins“
Teams of 2, AMRAP 40′
50 Burpees
400 m Run
50 KB-Swings (24/16 kg)
400 m Run
50 Pullups
400 m Run
50 Pushups
400 m Run

Runs are always together, all other movements „you go, I go“.

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Donnerstag, 21. März 2019

Strength

Shoulder Press
5 x 5 @ 60, 65, 70, 75, 80 %

 

Accessory Work

4 rds
8 DB Seated Press
8 OH DB Triceps Extension
3 Nordic Curls

 

WOD

„Grace“
For Time
30 Clean & Jerks (60/42.5 kg)

Time Cap: 10 Minuten

Sonntag, 17. März 2019

Strength

Deadlift
5 x 7 @ 70 %
3 high Box Jumps between sets

 

Accessory Work

3 rds of
30 alt. Hammer Curls
20 Banded Tricep Pulldpwn
8 Scap. Pullups

 

WOD

20′ AMRAP
9 Toes to Bar
15 Thruster (42,5/30 kg)
21 Burpees
15 Front Squats (42,5/30 kg)
9 Pullups