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 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.

2B. Strength
Press Grip Bench Press
5×5 schwerer wie letztes mal.

3. Conditioning
AMRAP 8 Minutes
4 Power Cleans 70/50kg
4 C2B/ Beate normale Pull-ups
This workout comes down to how tough you can be on the D-Ball. Stand over it through each set and refuse to walk away. Transitions can be smooth, no need to rush… Although don’t let somebody catch you leaning over the chalk bucket for :20.

4. Bitch Work
30 Minute Run (Beate für dich ist es 30 min Row)
5 Rounds:
2 Minutes around PR Mile Pace (Beate für dich ist die pace hier auf 500m 1:47 das für 2 Minuten halten, Luc du nimmst deine Mile PR und rechnest dann die 400m pace aus)
4 Minutes Slow/Steady

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

5a. Gymnastics Accessory (Beate)
Strict Ring Dips
9×1-6  reps
Rest as needed between all 9 sets.
Beate es ist wichtiger hier konstante reps als am anfang 6 zu haben und dann nur noch 1 1…

5b. Strength Accessory (Luc)
4×100 m Farmers Walk
Unbroken und so schwer wie es nur geht

Rest as needed.

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2 thoughts on “18.09.17 Montag

  1. 2A) STRENGTH
    Back Squats
    – 5×5 @77,5%
    – Done mit 77,5 kg

    2B) STRENGTH
    Bench Press
    – 5×5
    – Done mit 57,5 / 60 / 62,5 / 65 (nur 4 Reps) / 62,5 (wieder 5 Reps)
    – Woche vorher besser = 57,5 / 60 / 62,5 / 65 / 67,5 (nur 4 Reps)
    – Heute in der 1. Session Teil 5a) mit 9×3 Ring Dips gemacht. Vermutlich deshalb heute nicht die Intensität beim Bench Press möglich

    3) CONDITIONING
    – 9 Rounds + 1 PC

    4) BITCH WORK

    1) 02:00 / 573m / 1:44.7
    2) 02:00 / 562m / 1:46.7
    3) 02:00 / 562m / 1:46.7
    4) 02:00 / 560m / 1:47.1
    5) 02:00 / 559m / 1:47.3

    GESAMT, ohne 4 Minuten Slow/Steady
    10:00 / 2816m / 1:46.5

    5A) GYMNASTICS ACCESSORY
    – 8×3 Reps
    – 1×4 Reps

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