Samstag 23.09.17

2018 Cycle 1 Week 4 Day 5 Miss the Cycle 1 Podcast? Check it out HERE Saturdays are the one day per week in Cycle 1 where all pieces are mandatory.  They are listed in the recommended order.   1. Warm-up Floss Shoulders Then 4 Steady Rounds: 10 Good Mornings Row 300m 2. Strength Strict Press 2×10…Read more Samstag 23.09.17

Freitag 22.09.17

2018 Cycle 1 Week 4 Day 4 1. Warm-up Slow 10 Minute Bike Then Steady Through 10 Kipping Matador Dips 20 Box Step Ups :60 Wall Sit 2. Strength Back Squat 3×3 @92.5% Click HERE for some tips on bracing in your squat. selbes Spiel wie immer. 3. Bitch Work 6 Rounds: Run 300m / Beate Row 300m Rest…Read more Freitag 22.09.17

Mittwoch 20.09.17

2018 Cycle 1 Week 4 Day 3 Miss the Cycle 1 Podcast? Check it out HERE 1. Warm-up Floss Ankles AND Calves Then 3 Steady Rounds; 10 Lateral Squats w/ Kettlebell 45 sekunden Handstand hold 10 Horizontal Ring Rows 2. Strength Back Squat 4×4 @87.5% Click HERE for some tips on bracing in your squat. Kontrolliert runter. Aggessiv raus. Jeder…Read more Mittwoch 20.09.17

Dienstag 19.09.17

2018 Cycle 1 Week 4 Day 2 1. Warm-up Slow 10 Minute Row Then Steady through 10 Banded Good Mornings 20 Overhead Squats 35/25kg 40 Double Unders 2. Strength Deadlift 3×3 so schwer wie es geht. Sicherheit vor Gewicht. 3. Oly Pause Low Hang Snatch Warm Up (Above knee) 4×3 @ 40-60% 1RM Drop and Reset Hang…Read more Dienstag 19.09.17

18.09.17 Montag

2018 Cycle 1 Week 4 Day 1 1. Warm-up Floss Hips Then 4 Steady Rounds: 10 Goblet Squats 20 Calorie Row 2A. Strength Back Squat 5×5 @77.5% Click HERE for some tips on bracing in your squat. Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can…Read more 18.09.17 Montag

15.09.17 Freitag

2018 Cycle 1 Week 3 Day 4 1. Warm-up Slow 10 Run / Beate 10 min Row Then Steady Through 30 Kettlebell Taters 30 Burpees to 6″ Target 2. Strength Back Squat 3×3 @ 90% Click HERE for some tips on bracing in your squat. Hier dürft ihr etwas bounce mitnehmen, aber der Bounce soll nicht der entscheidende Faktor…Read more 15.09.17 Freitag