29.09.17 Freitag

018 Cycle 1 Week 5 Day 4

Luc für dich Warm-up, Bitch work, strength accessory

1. Warm-up
Slow 10 Minute Bike
Then
Steady Through
30 KB Swings 53/35lbs
3 min Plank

2. Strength
Back Squat
3×3 @92.5+%
If you made all your lifts at 3×3 last week, increase the weight.
Click 
HERE for some tips on bracing in your squat.
Selbes Spiel

3. Bitch Work
8 Rounds:
Ski 15/10 Calories
Rest :90
All out jeder Satz.

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

 

5a. Gymnastics Accessory (Beate)
Kipping HSPU
EMOM for 12 Minutes
Entweder 1 2 oder 3 reps pro Minute.

5b. Strength Accessory (Luc+ Beate)
Good Mornings
3×25 mit dem Dicken Band
Rest as needed.
Langsam runter aggressiv hoch. Ihr solltet den hinten glühen spüren.

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One thought on “29.09.17 Freitag

  1. 2. STRENGTH
    Back Squat, 3×3 @92.5+% = 92,5+kg
    – DONE mit: 95 / 95 / 95 kg
    – evtl. sogar mehr möglich, die Kraft wird mich bzgl. Gewicht nicht blockieren!

    3. BITCH WORK
    00:27 / 00:27 / 00:27 / 00:27 / 00:27 / 00:27 / 00:28 / 00:27

    5a. GYMNASTICS ACCESSORY
    Kipping HSPU
    – EMOM for 12 Minutes, 1-3 Reps
    – DONE: 5 / 3 / 3 / 3 / 3 / 3 / 3 / 8
    – 3 Reps waren easy, letzten Satz mit max Reps versucht, 8 Reps geschafft, evtl. wären sogar mehrere möglich gewesen

    5b. STRENGTH ACCESSORY
    DONE, perfekte Übung für meinen Rücken

    Like

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