05.09.17 Dienstag

2018 Cycle 1 Week 2 Day 2

1. Warm-up
10 Minute Box breathing
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 35kg/25kg
20 Calorie Bike

2. Strength
Statt deadlifts:

3 Sets:

8 Hip Bridges mit Gewicht

10 weighted Glute ham raises

1 Minute Plank Hold weighted

Rest 2 Minuten

3. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video 
HERE

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.
Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very important positions that can otherwise be overlooked.

4. Bitch Work
6 Rounds:
Row 25/20 Calories
Rest 2:00
All out jede runde.

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Conditioning (LUC, falls die Double unders dich aufhalten geh noch weiter runter mit den reps)
4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
40 Double Unders
Use this piece to continue to build your pulling endurance. Deadlifts should be unbroken or no more than two sets if that’s not possible. Use a steady pace on the Squats to stay somewhat fresh for big smooth sets of double unders.

6a. Gymnastics Accessory (Beate)
Kipping Handstand Push Ups
10×5
Unbroken Sets
Falls 10×5 zu viel ist geh runter bis auf 10×2 reps.

 

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One thought on “05.09.17 Dienstag

  1. 2) STRENGTH

    – 15 Hip Bridges anstatt 8 Reps. Gewähltes Gewicht von 40 kg war zu leicht für 8 Reps. Deshalb 10 Reps + 5 Reps mit Pause in der angespannten Position (oben)
    – 10 Glute Ham Raises mit 5 kg
    – 1 Min. Plank mit 10 kg Plate
    in allen 3 Sets

    3) OLI

    Pause Power Position
    – 4×3 @40-60% (=20-30kg)
    – Done mit: 25 / 27,5 / 30 / 32,5 kg

    Hang Snatch, Every 2 Min. for 12 Min. @85%+ (=42,5 kg)
    – Done mit 42,5 / 42,5 / 42,5 / 45 / 47,5 (2Reps)
    letzter Satz mit 50 kg (=100% 1 RM Snatch)
    nur 1 Hang Snatch geschafft

    4) BITCH WORK
    für 20 cal:
    0:42 / 0:40 / 0:42 / 0:45 / 0:45 / 0:42

    6) GYMNASTICS ACCESSORY
    Kipping HSPU unbroken, 10 Sätze:
    5 / 5 / 4 / 4 / 3 / 5 / 4 / 4 / 3 / 3 / 5
    – 11 Sätze gemacht, wollte im letzten 5 schaffen, längere Pause zw. Satz 10 und 11. Zwischen der 10 Sätze sehr kurze Pausen.

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