Freitag 08.09.17

2018 Cycle 1 Week 2 Day 4

1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 strict Ring Dips
20 Box Step Ups
:60 Wallsit

2. Strength
Back Squat
3×3 @87.5%
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 use some bounce out of the bottom, but you shouldn’t need to rely on it for each rep. On the way back up, focus on that aggressive drive through the floor.

3. Bitch Work (Wenn ihr könnt mach den Ski erg im I go you go falls nicht rudert)
8 Rounds:
Ski 200m or Row 200 m
Rest 2:00
This should be damn near maximal effort each interval. You have plenty of rest to recharge. We should not see a ton of fall off from round to round.

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Conditioning (Luc: spiel das lange spiel. Das workout ist gewonnen am Ende)
AMRAP 20 Minutes:
Run 400m
24 Wallballs 20/14lbs
12 Handstand Push-Ups

5a. Gymnastics Accessory (Beate)
Strict Pullups entweder 1 – 3 reps Beate
EMOM for 12 Minutes

5b. Strength Accessory  (Beate und Luc)
Good Mornings
3×20 @40/30kg
Rest as needed
langsam runter explosiv hoch. Bringt den hintern zum glühen.

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One thought on “Freitag 08.09.17

  1. 1) WARM-UP
    – 10 Strict Dips, Aufteilung in 2/2/1/2/1/2
    – 20 Box Step Ups mit 2×25 Ibs
    – :60 Wallsit

    2) STRENGTH
    87,5% von 1 RM 95kg = 83,125 kg
    87,5% von 100 kg ausgehend = 87,5 kg
    DONE mit: 87,5 kg / 87,5 kg / 90 kg

    3) BITCH WORK
    Time pro Round
    00:42,7 / 00:43,0 / 00:43,2 / 00:43,8 / 00:43,9 / 00:43,7 / 00:44,2 / 00:44,1
    Time für 1600 m = 05:48
    TOTAL TIME (mit Pause) = 21:48

    5a) GYMNASTICS ACCESSORY
    Srict Pullups, 1 – 3 Reps für 12 Min. EMOM
    3-3-3-3-3-3-3-3-3-3-3-3

    5b) STRENGTH ACCESSORY
    DONE

    Liked by 1 person

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